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 3351–3400 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3351 | Cheese, monterey, low fat | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 3352 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 27.00 mg | 6% | CNF |
| 3353 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 3354 | Tofu, silken, extra firm | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 3355 | Tofu, silken, firm | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 3356 | Horseradish, prepared | Spices and Herbs | 27.00 mg | 6% | CNF |
| 3357 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 27.00 mg | 6% | CNF |
| 3358 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 27.00 mg | 6% | CNF |
| 3359 | Candies, bars, Twix, caramel cookie | Sweets | 27.00 mg | 6% | CNF |
| 3360 | Cracker, standard snack type, low sodium | Baked Products | 27.00 mg | 6% | CNF |
| 3361 | Leavening agent, baking powder, double acting, sodium, aluminium sulfate | Baked Products | 27.00 mg | 6% | CNF |
| 3362 | Roll (kaiser), hard | Baked Products | 27.00 mg | 6% | CNF |
| 3363 | Cookie, fig bar | Baked Products | 27.00 mg | 6% | CNF |
| 3364 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 3365 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 3366 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 3367 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 27.00 mg | 6% | CNF |
| 3368 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 3369 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 3370 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 3371 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 3372 | Collards, raw | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 3373 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 3374 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 3375 | Banana, raw | Fruits and fruit juices | 27.00 mg | 6% | CNF |
| 3376 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 27.00 mg | 6% | CNF |
| 3377 | Cheese, cheddar | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 3378 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 3379 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 3380 | Cheese, muenster | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 3381 | Cheese, monterey | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 3382 | Bread, white, commercially prepared | Baked Products | 26.90 mg | 6% | USDA_FF |
| 3383 | Cheese, cheddar | Dairy and Egg Products | 26.80 mg | 6% | USDA_FF |
| 3384 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 26.70 mg | 6% | USDA_FF |
| 3385 | Cheese, dry white, queso seco | Dairy and Egg Products | 26.70 mg | 6% | USDA_FF |
| 3386 | Cheese, dry white, queso seco | Dairy and Egg Products | 26.70 mg | 6% | USDA_FF |
| 3387 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 26.53 mg | 6% | USDA_FF |
| 3388 | Egg, yolk, dried | Dairy and Egg Products | 26.00 mg | 6% | USDA_FF |
| 3389 | Crackers, saltines, fat-free, low-sodium | Baked Products | 26.00 mg | 6% | USDA_SR |
| 3390 | Ice cream cones, cake or wafer-type | Baked Products | 26.00 mg | 6% | USDA_SR |
| 3391 | Bread, white, commercially prepared, toasted | Baked Products | 26.00 mg | 6% | USDA_SR |
| 3392 | Bread, pita, white, enriched | Baked Products | 26.00 mg | 6% | USDA_SR |
| 3393 | Bread, Italian | Baked Products | 26.00 mg | 6% | USDA_SR |
| 3394 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 26.00 mg | 6% | USDA_SR |
| 3395 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 26.00 mg | 6% | USDA_SR |
| 3396 | Babyfood, vegetable, butternut squash and corn | Baby Foods | 26.00 mg | 6% | USDA_SR |
| 3397 | Cheese, mexican, queso asadero | Dairy and Egg Products | 26.00 mg | 6% | USDA_SR |
| 3398 | Egg, yolk, dried | Dairy and Egg Products | 26.00 mg | 6% | USDA_SR |
| 3399 | Cheese, colby | Dairy and Egg Products | 26.00 mg | 6% | USDA_SR |
| 3400 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 26.00 mg | 6% | USDA_SR |
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