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 2901–2950 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 32.00 mg | 8% | CNF |
| 2902 | Bread stick, plain | Baked Products | 32.00 mg | 8% | CNF |
| 2903 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 2904 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 2905 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 32.00 mg | 8% | CNF |
| 2906 | Nuts, coconut meat, raw | Nuts and Seeds | 32.00 mg | 8% | CNF |
| 2907 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 32.00 mg | 8% | CNF |
| 2908 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2909 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2910 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2911 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2912 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2913 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2914 | Raisin, seedless (sultana) | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 2915 | Plantain, cooked | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 2916 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 2917 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 32.00 mg | 8% | CNF |
| 2918 | Plantains, overripe, raw | Fruits and Fruit Juices | 31.73 mg | 8% | USDA_FF |
| 2919 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2920 | Ice cream cones, sugar, rolled-type | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2921 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2922 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2923 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2924 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2925 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 31.00 mg | 7% | USDA_SR |
| 2926 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% | USDA_SR |
| 2927 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 31.00 mg | 7% | USDA_SR |
| 2928 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 31.00 mg | 7% | USDA_SR |
| 2929 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES | Breakfast Cereals | 31.00 mg | 7% | USDA_SR |
| 2930 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2931 | Croutons, plain | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2932 | Cookies, brownies, commercially prepared | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2933 | Bagels, oat bran | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2934 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 31.00 mg | 7% | USDA_SR |
| 2935 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2936 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 31.00 mg | 7% | USDA_SR |
| 2937 | Milk, indian buffalo, fluid | Dairy and Egg Products | 31.00 mg | 7% | USDA_SR |
| 2938 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% | USDA_SR |
| 2939 | Turnip greens, raw | Vegetables and Vegetable Products | 31.00 mg | 7% | USDA_SR |
| 2940 | Persimmons, japanese, dried | Fruits and Fruit Juices | 31.00 mg | 7% | USDA_SR |
| 2941 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 31.00 mg | 7% | USDA_SR |
| 2942 | Candies, SPECIAL DARK Chocolate Bar | Sweets | 31.00 mg | 7% | USDA_SR |
| 2943 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% | USDA_SR |
| 2944 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% | USDA_SR |
| 2945 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% | USDA_SR |
| 2946 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% | USDA_SR |
| 2947 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% | USDA_SR |
| 2948 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2949 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 31.00 mg | 7% | USDA_SR |
| 2950 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 31.00 mg | 7% | USDA_SR |
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