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 651–700 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% |
| 652 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 82.00 mg | 20% |
| 653 | Wheat, sprouted | Cereal Grains and Pasta | 82.00 mg | 20% |
| 654 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 82.00 mg | 20% |
| 655 | Tempeh | Legumes and Legume Products | 81.00 mg | 19% |
| 656 | Fish, ling, cooked, dry heat | Finfish and Shellfish Products | 81.00 mg | 19% |
| 657 | Rolls, hamburger or hot dog, whole wheat | Baked Products | 81.00 mg | 19% |
| 658 | Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 81.00 mg | 19% |
| 659 | Bread, whole-wheat, prepared from recipe | Baked Products | 81.00 mg | 19% |
| 660 | Chard, swiss, raw | Vegetables and Vegetable Products | 81.00 mg | 19% |
| 661 | Desserts, rennin, chocolate, dry mix | Sweets | 81.00 mg | 19% |
| 662 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% |
| 663 | Candies, chocolate covered, caramel with nuts | Sweets | 81.00 mg | 19% |
| 664 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 81.00 mg | 19% |
| 665 | Snacks, granola bars, hard, almond | Snacks | 81.00 mg | 19% |
| 666 | Bread, rice bran | Baked Products | 80.00 mg | 19% |
| 667 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 80.00 mg | 19% |
| 668 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 80.00 mg | 19% |
| 669 | Peppermint, fresh | Spices and Herbs | 80.00 mg | 19% |
| 670 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 80.00 mg | 19% |
| 671 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 80.00 mg | 19% |
| 672 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 79.00 mg | 19% |
| 673 | Barley, pearled, raw | Cereal Grains and Pasta | 79.00 mg | 19% |
| 674 | Spinach, raw | Vegetables and Vegetable Products | 79.00 mg | 19% |
| 675 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 79.00 mg | 19% |
| 676 | Crackers, crispbread, rye | Baked Products | 78.00 mg | 19% |
| 677 | Bread, multi-grain (includes whole-grain) | Baked Products | 78.00 mg | 19% |
| 678 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | Breakfast Cereals | 77.00 mg | 18% |
| 679 | Tempeh, cooked | Legumes and Legume Products | 77.00 mg | 18% |
| 680 | Spices, garlic powder | Spices and Herbs | 77.00 mg | 18% |
| 681 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 77.00 mg | 18% |
| 682 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 77.00 mg | 18% |
| 683 | Fish, mackerel, Atlantic, raw | Finfish and Shellfish Products | 76.00 mg | 18% |
| 684 | Bread, rice bran, toasted | Baked Products | 76.00 mg | 18% |
| 685 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 76.00 mg | 18% |
| 686 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 76.00 mg | 18% |
| 687 | Snacks, banana chips | Snacks | 76.00 mg | 18% |
| 688 | Tostada shells, corn | Baked Products | 76.00 mg | 18% |
| 689 | Hummus, commercial | Legumes and Legume Products | 75.00 mg | 18% |
| 690 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches | Breakfast Cereals | 75.00 mg | 18% |
| 691 | Bread, whole-wheat, commercially prepared | Baked Products | 75.00 mg | 18% |
| 692 | Snacks, potato chips, cheese-flavor | Snacks | 75.00 mg | 18% |
| 693 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 75.00 mg | 18% |
| 694 | Snacks, tortilla chips, nacho cheese | Snacks | 75.00 mg | 18% |
| 695 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 74.00 mg | 18% |
| 696 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 74.00 mg | 18% |
| 697 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 74.00 mg | 18% |
| 698 | Fish, sablefish, smoked | Finfish and Shellfish Products | 74.00 mg | 18% |
| 699 | Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal | Breakfast Cereals | 74.00 mg | 18% |
| 700 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 74.00 mg | 18% |
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