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 601–650 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Beans, hyacinth, boiled | Legumes and Legume Products | 82.00 mg | 20% |
| 602 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 82.00 mg | 20% |
| 603 | Bread, multigrain, toasted | Baked Products | 82.00 mg | 20% |
| 604 | Fish, pollock (alaska), baked or broiled | Finfish and Shellfish Products | 81.00 mg | 19% |
| 605 | Chard, swiss, raw | Vegetables and Vegetable Products | 81.00 mg | 19% |
| 606 | Fish, ling, baked or broiled | Finfish and Shellfish Products | 81.00 mg | 19% |
| 607 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% |
| 608 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 81.00 mg | 19% |
| 609 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 81.00 mg | 19% |
| 610 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 81.00 mg | 19% |
| 611 | Candies, caramel with nuts, chocolate covered | Sweets | 81.00 mg | 19% |
| 612 | Candies, M&M's peanut butter chocolate candies | Sweets | 81.00 mg | 19% |
| 613 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 80.00 mg | 19% |
| 614 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 80.00 mg | 19% |
| 615 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 80.00 mg | 19% |
| 616 | Babyfood, cereal, oat, with milk powder and fruit, dry | Babyfoods | 80.00 mg | 19% |
| 617 | Peppermint, fresh | Spices and Herbs | 80.00 mg | 19% |
| 618 | Coffee, brewed, espresso, restaurant prepared | Beverages | 80.00 mg | 19% |
| 619 | Bread, rice bran, gluten free | Baked Products | 80.00 mg | 19% |
| 620 | Cereal, ready to eat, Shreddies, honey, Post | Breakfast cereals | 79.00 mg | 19% |
| 621 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 79.00 mg | 19% |
| 622 | Spinach, raw | Vegetables and Vegetable Products | 79.00 mg | 19% |
| 623 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 79.00 mg | 19% |
| 624 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 79.00 mg | 19% |
| 625 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 79.00 mg | 19% |
| 626 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 78.00 mg | 19% |
| 627 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 78.00 mg | 19% |
| 628 | Cracker, crispbread, rye | Baked Products | 78.00 mg | 19% |
| 629 | Spices, garlic powder | Spices and Herbs | 77.00 mg | 18% |
| 630 | English muffin, whole wheat, toasted | Baked Products | 77.00 mg | 18% |
| 631 | Bread, whole grain (whole-wheat), commercial | Baked Products | 77.00 mg | 18% |
| 632 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 77.00 mg | 18% |
| 633 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 77.00 mg | 18% |
| 634 | Snacks, banana chips | Snacks | 76.00 mg | 18% |
| 635 | Bread, whole wheat, commercial | Baked Products | 76.00 mg | 18% |
| 636 | Game meat, native, moose, bone marrow, raw | Lamb, Veal and Game | 76.00 mg | 18% |
| 637 | Snacks, multigrain chips, plain | Snacks | 76.00 mg | 18% |
| 638 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 76.00 mg | 18% |
| 639 | Fish, mackerel, atlantic, raw | Finfish and Shellfish Products | 76.00 mg | 18% |
| 640 | Bread, rice bran, gluten free, toasted | Baked Products | 76.00 mg | 18% |
| 641 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 76.00 mg | 18% |
| 642 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 76.00 mg | 18% |
| 643 | Soup, beef noodle, dehydrated | Soups, Sauces and Gravies | 76.00 mg | 18% |
| 644 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 75.00 mg | 18% |
| 645 | Snacks, potato chips, cheese | Snacks | 75.00 mg | 18% |
| 646 | Grains, rye flour, medium | Cereals, Grains and Pasta | 75.00 mg | 18% |
| 647 | Snacks, tortilla chips, nacho | Snacks | 75.00 mg | 18% |
| 648 | Game meat, native, caribou (reindeer), meat, dried | Lamb, Veal and Game | 75.00 mg | 18% |
| 649 | Fish, inconnu, native, smoked, dried | Finfish and Shellfish Products | 75.00 mg | 18% |
| 650 | Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery | Breakfast cereals | 75.00 mg | 18% |
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