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 2851–2900 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2851 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% | USDA_SR |
| 2852 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 32.00 mg | 8% | USDA_SR |
| 2853 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2854 | Bulgur, cooked | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2855 | Nuts, coconut meat, raw | Nut and Seed Products | 32.00 mg | 8% | USDA_SR |
| 2856 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2857 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2858 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 32.00 mg | 8% | USDA_SR |
| 2859 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 32.00 mg | 8% | USDA_SR |
| 2860 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2861 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2862 | Candies, nougat, with almonds | Sweets | 32.00 mg | 8% | USDA_SR |
| 2863 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 32.00 mg | 8% | USDA_SR |
| 2864 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2865 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2866 | Wild rice, cooked | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2867 | Rye flour, light | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2868 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2869 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2870 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2871 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2872 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2873 | Ice creams, chocolate, rich | Sweets | 32.00 mg | 8% | USDA_SR |
| 2874 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 2875 | Rowal, raw | Fruits and Fruit Juices | 32.00 mg | 8% | USDA_SR |
| 2876 | CRACKER BARREL, steak fries | Restaurant Foods | 32.00 mg | 8% | USDA_SR |
| 2877 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2878 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 32.00 mg | 8% | CNF |
| 2879 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 2880 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 2881 | Cheese, processed product, cheddar, slices | Dairy and Egg Products | 32.00 mg | 8% | CNF |
| 2882 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2883 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 32.00 mg | 8% | CNF |
| 2884 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 32.00 mg | 8% | CNF |
| 2885 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 2886 | Candies, nougat, with almonds | Sweets | 32.00 mg | 8% | CNF |
| 2887 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 32.00 mg | 8% | CNF |
| 2888 | Rowal, raw | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 2889 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 32.00 mg | 8% | CNF |
| 2890 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2891 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 2892 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 2893 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 2894 | Bread, French or Vienna (also sourdough) | Baked Products | 32.00 mg | 8% | CNF |
| 2895 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% | CNF |
| 2896 | Muffin, corn, commercial | Baked Products | 32.00 mg | 8% | CNF |
| 2897 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 32.00 mg | 8% | CNF |
| 2898 | Cookie, peanut butter, commercial, soft-type | Baked Products | 32.00 mg | 8% | CNF |
| 2899 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 32.00 mg | 8% | CNF |
| 2900 | Cookie, fudge, cake-type | Baked Products | 32.00 mg | 8% | CNF |
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