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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1652 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 28.00 mg | 7% |
| 1653 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1654 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1655 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 28.00 mg | 7% |
| 1656 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 28.00 mg | 7% |
| 1657 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 28.00 mg | 7% |
| 1658 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 28.00 mg | 7% |
| 1659 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 28.00 mg | 7% |
| 1660 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1661 | Plantains, green, boiled | Fruits and Fruit Juices | 28.00 mg | 7% |
| 1662 | Snacks, corn-based, extruded, onion-flavor | Snacks | 28.00 mg | 7% |
| 1663 | Bread, potato | Baked Products | 28.00 mg | 7% |
| 1664 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 28.00 mg | 7% |
| 1665 | Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated | Sweets | 28.00 mg | 7% |
| 1666 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 28.00 mg | 7% |
| 1667 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 28.00 mg | 7% |
| 1668 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 28.00 mg | 7% |
| 1669 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 27.00 mg | 6% |
| 1670 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 27.00 mg | 6% |
| 1671 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 27.00 mg | 6% |
| 1672 | Crackers, standard snack-type, regular, low salt | Baked Products | 27.00 mg | 6% |
| 1673 | Rolls, hard (includes kaiser) | Baked Products | 27.00 mg | 6% |
| 1674 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 27.00 mg | 6% |
| 1675 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS | Breakfast Cereals | 27.00 mg | 6% |
| 1676 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 27.00 mg | 6% |
| 1677 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 27.00 mg | 6% |
| 1678 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | Breakfast Cereals | 27.00 mg | 6% |
| 1679 | Bananas, raw | Fruits and Fruit Juices | 27.00 mg | 6% |
| 1680 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 27.00 mg | 6% |
| 1681 | Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry | Breakfast Cereals | 27.00 mg | 6% |
| 1682 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 27.00 mg | 6% |
| 1683 | Horseradish, prepared | Spices and Herbs | 27.00 mg | 6% |
| 1684 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 27.00 mg | 6% |
| 1685 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 27.00 mg | 6% |
| 1686 | Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry | Breakfast Cereals | 27.00 mg | 6% |
| 1687 | Leavening agents, baking powder, double-acting, sodium aluminum sulfate | Baked Products | 27.00 mg | 6% |
| 1688 | Cookies, fig bars | Baked Products | 27.00 mg | 6% |
| 1689 | MORI-NU, Tofu, silken, extra firm | Legumes and Legume Products | 27.00 mg | 6% |
| 1690 | MORI-NU, Tofu, silken, firm | Legumes and Legume Products | 27.00 mg | 6% |
| 1691 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 27.00 mg | 6% |
| 1692 | Cheese, dry white, queso seco | Dairy and Egg Products | 27.00 mg | 6% |
| 1693 | LITTLE CAESARS 14" Cheese Pizza, Large Deep Dish Crust | Fast Foods | 27.00 mg | 6% |
| 1694 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 27.00 mg | 6% |
| 1695 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey | Breakfast Cereals | 27.00 mg | 6% |
| 1696 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 27.00 mg | 6% |
| 1697 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 27.00 mg | 6% |
| 1698 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 27.00 mg | 6% |
| 1699 | Cheese food, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 27.00 mg | 6% |
| 1700 | Cheese food, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 27.00 mg | 6% |
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