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 2551–2600 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2551 | Bread, wheat germ, toasted | Baked Products | 38.00 mg | 9% | CNF |
| 2552 | Cracker, wheat, sandwich, with peanut butter filling | Baked Products | 38.00 mg | 9% | CNF |
| 2553 | Hearts of palm, canned | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2554 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2555 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2556 | Cress, garden, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2557 | Burdock root, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2558 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2559 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2560 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 38.00 mg | 9% | CNF |
| 2561 | Cheese, swiss (emmental) | Dairy and Egg Products | 38.00 mg | 9% | CNF |
| 2562 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2563 | Babyfood, cereal, high protein, with apple and orange, prepared with whole milk | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2564 | Snacks, pita chips, salted | Snacks | 37.00 mg | 9% | USDA_SR |
| 2565 | Muffins, English, wheat | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2566 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2567 | Cookies, peanut butter, refrigerated dough | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2568 | Bread, oatmeal | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2569 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 37.00 mg | 9% | USDA_SR |
| 2570 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 37.00 mg | 9% | USDA_SR |
| 2571 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 37.00 mg | 9% | USDA_SR |
| 2572 | Babyfood, crackers, vegetable | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2573 | Babyfood, cereal, rice, dry fortified | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2574 | McDONALD'S, french fries | Fast Foods | 37.00 mg | 9% | USDA_SR |
| 2575 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 37.00 mg | 9% | USDA_SR |
| 2576 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2577 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2578 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2579 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 37.00 mg | 9% | USDA_SR |
| 2580 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 37.00 mg | 9% | USDA_SR |
| 2581 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 37.00 mg | 9% | USDA_SR |
| 2582 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 37.00 mg | 9% | USDA_SR |
| 2583 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2584 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2585 | Candies, KIT KAT Wafer Bar | Sweets | 37.00 mg | 9% | USDA_SR |
| 2586 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2587 | Rice, spanish rice mix, unprepared | Mixed Dishes | 37.00 mg | 9% | CNF |
| 2588 | Indian, bread, paratha, whole-wheat | Baked Products | 37.00 mg | 9% | CNF |
| 2589 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2590 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2591 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 37.00 mg | 9% | CNF |
| 2592 | Candies, bars, Kit Kat wafer bar | Sweets | 37.00 mg | 9% | CNF |
| 2593 | English muffin, wheat | Baked Products | 37.00 mg | 9% | CNF |
| 2594 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 37.00 mg | 9% | CNF |
| 2595 | Cookie, peanut butter, refrigerated dough | Baked Products | 37.00 mg | 9% | CNF |
| 2596 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 37.00 mg | 9% | CNF |
| 2597 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 37.00 mg | 9% | CNF |
| 2598 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2599 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2600 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
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