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 2151–2200 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 2152 | Arugula, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 2153 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 2154 | Flour, semolina, fine | Cereal Grains and Pasta | 46.28 mg | 11% | USDA_FF |
| 2155 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 46.00 mg | 11% | USDA_SR |
| 2156 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | Breakfast Cereals | 46.00 mg | 11% | USDA_SR |
| 2157 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 46.00 mg | 11% | USDA_SR |
| 2158 | Snacks, yucca (cassava) chips, salted | Snacks | 46.00 mg | 11% | USDA_SR |
| 2159 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | Breakfast Cereals | 46.00 mg | 11% | USDA_SR |
| 2160 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries | Breakfast Cereals | 46.00 mg | 11% | USDA_SR |
| 2161 | Rice and Wheat cereal bar | Snacks | 46.00 mg | 11% | USDA_SR |
| 2162 | Bread, crumbs, dry, grated, seasoned | Baked Products | 46.00 mg | 11% | USDA_SR |
| 2163 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 46.00 mg | 11% | USDA_SR |
| 2164 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 46.00 mg | 11% | USDA_SR |
| 2165 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 46.00 mg | 11% | USDA_SR |
| 2166 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 46.00 mg | 11% | USDA_SR |
| 2167 | Longans, dried | Fruits and Fruit Juices | 46.00 mg | 11% | USDA_SR |
| 2168 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 46.00 mg | 11% | USDA_SR |
| 2169 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 46.00 mg | 11% | USDA_SR |
| 2170 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 46.00 mg | 11% | USDA_SR |
| 2171 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 46.00 mg | 11% | USDA_SR |
| 2172 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 46.00 mg | 11% | USDA_SR |
| 2173 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 46.00 mg | 11% | CNF |
| 2174 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 46.00 mg | 11% | CNF |
| 2175 | Cassava (manioc), flour | Vegetables and Vegetable Products | 46.00 mg | 11% | CNF |
| 2176 | Candies, M&M's, mini milk chocolate | Sweets | 46.00 mg | 11% | CNF |
| 2177 | Sweets, baking chocolate, milk chocolate, mini bits | Sweets | 46.00 mg | 11% | CNF |
| 2178 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 46.00 mg | 11% | CNF |
| 2179 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 46.00 mg | 11% | CNF |
| 2180 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 46.00 mg | 11% | CNF |
| 2181 | Bread crumbs, dry, grated, seasoned | Baked Products | 46.00 mg | 11% | CNF |
| 2182 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 46.00 mg | 11% | CNF |
| 2183 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 46.00 mg | 11% | CNF |
| 2184 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 46.00 mg | 11% | CNF |
| 2185 | Longan, dried | Fruits and fruit juices | 46.00 mg | 11% | CNF |
| 2186 | Babyfood, cereal, rice, dry | Babyfoods | 46.00 mg | 11% | CNF |
| 2187 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% | USDA_SR |
| 2188 | Chili with beans, canned | Legumes and Legume Products | 45.00 mg | 11% | USDA_SR |
| 2189 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 45.00 mg | 11% | USDA_SR |
| 2190 | Cookies, sugar wafer, chocolate-covered | Baked Products | 45.00 mg | 11% | USDA_SR |
| 2191 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 45.00 mg | 11% | USDA_SR |
| 2192 | Cereals ready-to-eat, POST, Honeycomb Cereal | Breakfast Cereals | 45.00 mg | 11% | USDA_SR |
| 2193 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% | USDA_SR |
| 2194 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 45.00 mg | 11% | USDA_SR |
| 2195 | Cereals, CREAM OF WHEAT, 1 minute cook time, dry | Breakfast Cereals | 45.00 mg | 11% | USDA_SR |
| 2196 | Babyfood, cereal, rice, with honey, prepared with whole milk | Baby Foods | 45.00 mg | 11% | USDA_SR |
| 2197 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry | Breakfast Cereals | 45.00 mg | 11% | USDA_SR |
| 2198 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 45.00 mg | 11% | USDA_SR |
| 2199 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 45.00 mg | 11% | USDA_SR |
| 2200 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 45.00 mg | 11% | USDA_SR |
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