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 2651–2700 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2651 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 36.00 mg | 9% | CNF |
| 2652 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2653 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 36.00 mg | 9% | CNF |
| 2654 | Cheese, swiss, low fat | Dairy and Egg Products | 36.00 mg | 9% | CNF |
| 2655 | Cheese, swiss, low sodium | Dairy and Egg Products | 36.00 mg | 9% | CNF |
| 2656 | Cracker, cheese, reduced sodium | Baked Products | 36.00 mg | 9% | CNF |
| 2657 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 36.00 mg | 9% | CNF |
| 2658 | Pasta, corn, cooked | Cereals, Grains and Pasta | 36.00 mg | 9% | CNF |
| 2659 | Candies, fudge, chocolate, homemade | Sweets | 36.00 mg | 9% | CNF |
| 2660 | Candies, bars / chips, carob | Sweets | 36.00 mg | 9% | CNF |
| 2661 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 36.00 mg | 9% | CNF |
| 2662 | Cracker, standard snack-type, sandwich, with cheese filling | Baked Products | 36.00 mg | 9% | CNF |
| 2663 | Cracker, rusk toast | Baked Products | 36.00 mg | 9% | CNF |
| 2664 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 36.00 mg | 9% | CNF |
| 2665 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 36.00 mg | 9% | CNF |
| 2666 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 36.00 mg | 9% | CNF |
| 2667 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 36.00 mg | 9% | CNF |
| 2668 | Bread, white with raisins, commercial | Baked Products | 36.00 mg | 9% | CNF |
| 2669 | Peas, split, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2670 | Lentils, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2671 | Peas, split, boiled | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2672 | Lentils, boiled | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2673 | Meatless, sausage | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2674 | Potato pancake, homemade | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2675 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2676 | Dandelion greens, raw | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2677 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 36.00 mg | 9% | CNF |
| 2678 | Cheese, gruyere | Dairy and Egg Products | 36.00 mg | 9% | CNF |
| 2679 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 35.90 mg | 9% | USDA_FF |
| 2680 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 35.37 mg | 8% | USDA_FF |
| 2681 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 35.21 mg | 8% | USDA_FF |
| 2682 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2683 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2684 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2685 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2686 | Babyfood, cereal, oatmeal, prepared with whole milk | Baby Foods | 35.00 mg | 8% | USDA_SR |
| 2687 | Snack, Pretzel, hard chocolate coated | Snacks | 35.00 mg | 8% | USDA_SR |
| 2688 | Bread, oat bran | Baked Products | 35.00 mg | 8% | USDA_SR |
| 2689 | Refried beans, canned, traditional style | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2690 | Babyfood, cereal, oatmeal, with honey, prepared with whole milk | Baby Foods | 35.00 mg | 8% | USDA_SR |
| 2691 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 35.00 mg | 8% | USDA_SR |
| 2692 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 2693 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 35.00 mg | 8% | USDA_SR |
| 2694 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 35.00 mg | 8% | USDA_SR |
| 2695 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 35.00 mg | 8% | USDA_SR |
| 2696 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 35.00 mg | 8% | USDA_SR |
| 2697 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 35.00 mg | 8% | USDA_SR |
| 2698 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 35.00 mg | 8% | USDA_SR |
| 2699 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 35.00 mg | 8% | USDA_SR |
| 2700 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 35.00 mg | 8% | USDA_SR |
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