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 2101–2150 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Candies, truffles, homemade | Sweets | 48.00 mg | 11% | CNF |
| 2102 | Beverage, bean | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2103 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 48.00 mg | 11% | CNF |
| 2104 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 48.00 mg | 11% | CNF |
| 2105 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 2106 | Sweets, syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% | CNF |
| 2107 | Candies, bars, Butterfinger | Sweets | 48.00 mg | 11% | CNF |
| 2108 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% | CNF |
| 2109 | English muffin, multigrain (also granola), toasted | Baked Products | 48.00 mg | 11% | CNF |
| 2110 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 48.00 mg | 11% | CNF |
| 2111 | Bread, rye, toasted | Baked Products | 48.00 mg | 11% | CNF |
| 2112 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2113 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2114 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2115 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2116 | Soybean, fermented products, miso | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2117 | Peanut flour, low-fat | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2118 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2119 | Beans, kidney, light red, boiled | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2120 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 2121 | Succotash, raw | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 2122 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 48.00 mg | 11% | CNF |
| 2123 | Mustard, prepared, yellow | Spices and Herbs | 47.70 mg | 11% | USDA_FF |
| 2124 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 47.00 mg | 11% | USDA_SR |
| 2125 | Pancakes, special dietary, dry mix | Baked Products | 47.00 mg | 11% | USDA_SR |
| 2126 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 47.00 mg | 11% | USDA_SR |
| 2127 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% | USDA_SR |
| 2128 | Crackers, standard snack-type, with whole wheat | Baked Products | 47.00 mg | 11% | USDA_SR |
| 2129 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 47.00 mg | 11% | USDA_SR |
| 2130 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 47.00 mg | 11% | USDA_SR |
| 2131 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 47.00 mg | 11% | USDA_SR |
| 2132 | Semolina, enriched | Cereal Grains and Pasta | 47.00 mg | 11% | USDA_SR |
| 2133 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 47.00 mg | 11% | USDA_SR |
| 2134 | Arugula, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | USDA_SR |
| 2135 | Taro, tahitian, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | USDA_SR |
| 2136 | ON THE BORDER, refried beans | Restaurant Foods | 47.00 mg | 11% | USDA_SR |
| 2137 | Semolina, unenriched | Cereal Grains and Pasta | 47.00 mg | 11% | USDA_SR |
| 2138 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 47.00 mg | 11% | USDA_SR |
| 2139 | Candies, TOBLERONE, milk chocolate with honey and almond nougat | Sweets | 47.00 mg | 11% | USDA_SR |
| 2140 | Crackers, wheat, reduced fat | Baked Products | 47.00 mg | 11% | USDA_SR |
| 2141 | Babyfood, cereal, rice, with milk powder, dry | Babyfoods | 47.00 mg | 11% | CNF |
| 2142 | Cracker, standard snack-type, with whole-wheat | Baked Products | 47.00 mg | 11% | CNF |
| 2143 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 47.00 mg | 11% | CNF |
| 2144 | Grains, semolina | Cereals, Grains and Pasta | 47.00 mg | 11% | CNF |
| 2145 | Candies, bars, Mr Goodbar | Sweets | 47.00 mg | 11% | CNF |
| 2146 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 47.00 mg | 11% | CNF |
| 2147 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 47.00 mg | 11% | CNF |
| 2148 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% | CNF |
| 2149 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 47.00 mg | 11% | CNF |
| 2150 | Kale, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
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