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 1651–1700 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1651 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 63.00 mg | 15% | CNF |
| 1652 | Crackers, wheat, low salt | Baked Products | 62.00 mg | 15% | USDA_SR |
| 1653 | Snacks, potato chips, lightly salted | Snacks | 62.00 mg | 15% | USDA_SR |
| 1654 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 62.00 mg | 15% | USDA_SR |
| 1655 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 62.00 mg | 15% | USDA_SR |
| 1656 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 62.00 mg | 15% | USDA_SR |
| 1657 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 62.00 mg | 15% | USDA_SR |
| 1658 | Nuts, acorns, raw | Nut and Seed Products | 62.00 mg | 15% | USDA_SR |
| 1659 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% | USDA_SR |
| 1660 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 62.00 mg | 15% | USDA_SR |
| 1661 | Candies, REESE'S Peanut Butter Cups | Sweets | 62.00 mg | 15% | USDA_SR |
| 1662 | Candies, milk chocolate, with rice cereal | Sweets | 62.00 mg | 15% | USDA_SR |
| 1663 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% | USDA_SR |
| 1664 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 62.00 mg | 15% | USDA_SR |
| 1665 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 62.00 mg | 15% | USDA_SR |
| 1666 | Candies, 5TH AVENUE Candy Bar | Sweets | 62.00 mg | 15% | USDA_SR |
| 1667 | Indian, bread, chapati or roti, plain | Baked Products | 62.00 mg | 15% | CNF |
| 1668 | Snacks, potato chips, lightly salted | Snacks | 62.00 mg | 15% | CNF |
| 1669 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% | CNF |
| 1670 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% | CNF |
| 1671 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 62.00 mg | 15% | CNF |
| 1672 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 62.00 mg | 15% | CNF |
| 1673 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 62.00 mg | 15% | CNF |
| 1674 | Candies, Reese's peanut butter cups | Sweets | 62.00 mg | 15% | CNF |
| 1675 | Candies, bars, milk chocolate with rice cereal | Sweets | 62.00 mg | 15% | CNF |
| 1676 | Candies, bars, 5th Avenue | Sweets | 62.00 mg | 15% | CNF |
| 1677 | Cracker, wheat, low sodium | Baked Products | 62.00 mg | 15% | CNF |
| 1678 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 62.00 mg | 15% | CNF |
| 1679 | Nuts, acorns, raw | Nuts and Seeds | 62.00 mg | 15% | CNF |
| 1680 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% | CNF |
| 1681 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% | CNF |
| 1682 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 62.00 mg | 15% | CNF |
| 1683 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 62.00 mg | 15% | CNF |
| 1684 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 61.00 mg | 15% | USDA_SR |
| 1685 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 61.00 mg | 15% | USDA_SR |
| 1686 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | Breakfast Cereals | 61.00 mg | 15% | USDA_SR |
| 1687 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 61.00 mg | 15% | USDA_SR |
| 1688 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds | Breakfast Cereals | 61.00 mg | 15% | USDA_SR |
| 1689 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 61.00 mg | 15% | USDA_SR |
| 1690 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | Breakfast Cereals | 61.00 mg | 15% | USDA_SR |
| 1691 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 61.00 mg | 15% | USDA_SR |
| 1692 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% | USDA_SR |
| 1693 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 61.00 mg | 15% | CNF |
| 1694 | Muffin, wheat bran, dry mix, prepared | Baked Products | 61.00 mg | 15% | CNF |
| 1695 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% | CNF |
| 1696 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 61.00 mg | 15% | CNF |
| 1697 | Candies, bars, Twix peanut butter cookie | Sweets | 61.00 mg | 15% | CNF |
| 1698 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 61.00 mg | 15% | CNF |
| 1699 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 61.00 mg | 15% | CNF |
| 1700 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% | USDA_SR |
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