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 1801–1850 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Bagels, egg | Baked Products | 25.00 mg | 6% |
| 1802 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 25.00 mg | 6% |
| 1803 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 25.00 mg | 6% |
| 1804 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 25.00 mg | 6% |
| 1805 | Cookie, chocolate, with icing or coating | Baked Products | 25.00 mg | 6% |
| 1806 | Apricots, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 25.00 mg | 6% |
| 1807 | Cereals ready-to-eat, rice, puffed, fortified | Breakfast Cereals | 25.00 mg | 6% |
| 1808 | Popovers, dry mix, enriched | Baked Products | 25.00 mg | 6% |
| 1809 | Crackers, matzo, plain | Baked Products | 25.00 mg | 6% |
| 1810 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 25.00 mg | 6% |
| 1811 | Babyfood, cereal, rice, prepared with whole milk | Baby Foods | 25.00 mg | 6% |
| 1812 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 25.00 mg | 6% |
| 1813 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 25.00 mg | 6% |
| 1814 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 25.00 mg | 6% |
| 1815 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 25.00 mg | 6% |
| 1816 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 25.00 mg | 6% |
| 1817 | Breadfruit, raw | Fruits and Fruit Juices | 25.00 mg | 6% |
| 1818 | Cheese, Mexican blend | Dairy and Egg Products | 25.00 mg | 6% |
| 1819 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 25.00 mg | 6% |
| 1820 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 25.00 mg | 6% |
| 1821 | Babyfood, fruit, bananas with apples and pears, strained | Baby Foods | 25.00 mg | 6% |
| 1822 | Candies, soft fruit and nut squares | Sweets | 25.00 mg | 6% |
| 1823 | Potatoes, microwaved, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1824 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1825 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1826 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1827 | CHICK-FIL-A, hash browns | Fast Foods | 25.00 mg | 6% |
| 1828 | Nuts, coconut water (liquid from coconuts) | Nut and Seed Products | 25.00 mg | 6% |
| 1829 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1830 | Potatoes, baked, flesh, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1831 | Potatoes, baked, flesh, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1832 | Beans, snap, green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1833 | Babyfood, peas and brown rice | Baby Foods | 25.00 mg | 6% |
| 1834 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 25.00 mg | 6% |
| 1835 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1836 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1837 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1838 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1839 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1840 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1841 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1842 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1843 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1844 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1845 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1846 | Jew's ear, (pepeao), raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1847 | Garlic, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1848 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1849 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1850 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 25.00 mg | 6% |
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