Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 1551–1600 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1551 | Seaweed, agar, raw | Vegetables and Vegetable Products | 67.00 mg | 16% | CNF |
| 1552 | Purslane, boiled, drained | Vegetables and Vegetable Products | 67.00 mg | 16% | CNF |
| 1553 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 67.00 mg | 16% | CNF |
| 1554 | Bread, wheat, sprouted | Baked Products | 66.00 mg | 16% | USDA_SR |
| 1555 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 66.00 mg | 16% | USDA_SR |
| 1556 | Candies, honey-combed, with peanut butter | Sweets | 66.00 mg | 16% | USDA_SR |
| 1557 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 66.00 mg | 16% | USDA_SR |
| 1558 | Cereal, ready to eat, Honey Nut O's, Selection | Breakfast cereals | 66.00 mg | 16% | CNF |
| 1559 | Malted milk, natural flavour, enriched powder | Beverages | 66.00 mg | 16% | CNF |
| 1560 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 66.00 mg | 16% | CNF |
| 1561 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 65.00 mg | 15% | USDA_SR |
| 1562 | Bread, protein (includes gluten) | Baked Products | 65.00 mg | 15% | USDA_SR |
| 1563 | Snacks, sweet potato chips, unsalted | Snacks | 65.00 mg | 15% | USDA_SR |
| 1564 | Beverages, chocolate syrup | Beverages | 65.00 mg | 15% | USDA_SR |
| 1565 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 65.00 mg | 15% | USDA_SR |
| 1566 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 65.00 mg | 15% | USDA_SR |
| 1567 | Egg substitute, powder | Dairy and Egg Products | 65.00 mg | 15% | USDA_SR |
| 1568 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 65.00 mg | 15% | USDA_SR |
| 1569 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 65.00 mg | 15% | USDA_SR |
| 1570 | Amaranth grain, cooked | Cereal Grains and Pasta | 65.00 mg | 15% | USDA_SR |
| 1571 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 65.00 mg | 15% | USDA_SR |
| 1572 | Soybeans, green, raw | Vegetables and Vegetable Products | 65.00 mg | 15% | USDA_SR |
| 1573 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 65.00 mg | 15% | USDA_SR |
| 1574 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 15% | USDA_SR |
| 1575 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 65.00 mg | 15% | CNF |
| 1576 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 65.00 mg | 15% | CNF |
| 1577 | Granola bar, chewy, chocolate chip | Baked Products | 65.00 mg | 15% | CNF |
| 1578 | Egg substitute, powder | Dairy and Egg Products | 65.00 mg | 15% | CNF |
| 1579 | Snacks, sweet potato chips, unsalted | Snacks | 65.00 mg | 15% | CNF |
| 1580 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 65.00 mg | 15% | CNF |
| 1581 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 65.00 mg | 15% | CNF |
| 1582 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 65.00 mg | 15% | CNF |
| 1583 | Bread, protein (includes gluten) | Baked Products | 65.00 mg | 15% | CNF |
| 1584 | Beans, pink, boiled, salted | Legumes and Legume Products | 65.00 mg | 15% | CNF |
| 1585 | Beans, pink, boiled | Legumes and Legume Products | 65.00 mg | 15% | CNF |
| 1586 | Chocolate syrup, thin type | Sweets | 65.00 mg | 15% | CNF |
| 1587 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 15% | CNF |
| 1588 | Vine spinach, raw | Vegetables and Vegetable Products | 65.00 mg | 15% | CNF |
| 1589 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 65.00 mg | 15% | CNF |
| 1590 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 65.00 mg | 15% | CNF |
| 1591 | Beverages, Protein powder soy based | Beverages | 64.00 mg | 15% | USDA_SR |
| 1592 | Basil, fresh | Spices and Herbs | 64.00 mg | 15% | USDA_SR |
| 1593 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 64.00 mg | 15% | USDA_SR |
| 1594 | Corn bran, crude | Cereal Grains and Pasta | 64.00 mg | 15% | USDA_SR |
| 1595 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 64.00 mg | 15% | USDA_SR |
| 1596 | Candies, milk chocolate coated coffee beans | Sweets | 64.00 mg | 15% | USDA_SR |
| 1597 | Quinoa, cooked | Cereal Grains and Pasta | 64.00 mg | 15% | USDA_SR |
| 1598 | Snacks, potato sticks | Snacks | 64.00 mg | 15% | USDA_SR |
| 1599 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 64.00 mg | 15% | USDA_SR |
| 1600 | Jute, potherb, raw | Vegetables and Vegetable Products | 64.00 mg | 15% | USDA_SR |
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