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 2951–3000 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2951 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 31.00 mg | 7% | CNF |
| 2952 | Cookie, brownie, commercial, reduced fat | Baked Products | 31.00 mg | 7% | CNF |
| 2953 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 31.00 mg | 7% | CNF |
| 2954 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 31.00 mg | 7% | CNF |
| 2955 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 31.00 mg | 7% | CNF |
| 2956 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% | CNF |
| 2957 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% | CNF |
| 2958 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% | CNF |
| 2959 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% | CNF |
| 2960 | Burrito, bean and cheese, frozen | Mixed Dishes | 31.00 mg | 7% | CNF |
| 2961 | Fast foods, mexican, enchilada with cheese | Fast Foods | 31.00 mg | 7% | CNF |
| 2962 | Candies, bars, Special Dark | Sweets | 31.00 mg | 7% | CNF |
| 2963 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 31.00 mg | 7% | CNF |
| 2964 | Ice cream cone, sugar, rolled-type | Baked Products | 31.00 mg | 7% | CNF |
| 2965 | Croutons, plain | Baked Products | 31.00 mg | 7% | CNF |
| 2966 | Cookie, brownie, commercial | Baked Products | 31.00 mg | 7% | CNF |
| 2967 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 31.00 mg | 7% | CNF |
| 2968 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 31.00 mg | 7% | CNF |
| 2969 | Bagel, oat bran | Baked Products | 31.00 mg | 7% | CNF |
| 2970 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% | CNF |
| 2971 | Turnip greens, raw | Vegetables and Vegetable Products | 31.00 mg | 7% | CNF |
| 2972 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% | CNF |
| 2973 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% | CNF |
| 2974 | Persimmon, japanese, dried | Fruits and fruit juices | 31.00 mg | 7% | CNF |
| 2975 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 30.10 mg | 7% | USDA_FF |
| 2976 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 2977 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 2978 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 30.00 mg | 7% | USDA_SR |
| 2979 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 30.00 mg | 7% | USDA_SR |
| 2980 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 30.00 mg | 7% | USDA_SR |
| 2981 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 2982 | Bread, roll, Mexican, bollilo | Baked Products | 30.00 mg | 7% | USDA_SR |
| 2983 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 2984 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 2985 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 30.00 mg | 7% | USDA_SR |
| 2986 | Cheese, edam | Dairy and Egg Products | 30.00 mg | 7% | USDA_SR |
| 2987 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 30.00 mg | 7% | USDA_SR |
| 2988 | Crackers, matzo, egg and onion | Baked Products | 30.00 mg | 7% | USDA_SR |
| 2989 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 30.00 mg | 7% | USDA_SR |
| 2990 | Biscuits, mixed grain, refrigerated dough | Baked Products | 30.00 mg | 7% | USDA_SR |
| 2991 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 2992 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 30.00 mg | 7% | USDA_SR |
| 2993 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 30.00 mg | 7% | USDA_SR |
| 2994 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 30.00 mg | 7% | USDA_SR |
| 2995 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 30.00 mg | 7% | USDA_SR |
| 2996 | Babyfood, cookie, baby, fruit | Baby Foods | 30.00 mg | 7% | USDA_SR |
| 2997 | Cheese, roquefort | Dairy and Egg Products | 30.00 mg | 7% | USDA_SR |
| 2998 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 30.00 mg | 7% | USDA_SR |
| 2999 | Cheese food, cold pack, American | Dairy and Egg Products | 30.00 mg | 7% | USDA_SR |
| 3000 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 30.00 mg | 7% | USDA_SR |
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