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 701–750 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 70.00 mg | 17% |
| 702 | Cereal, ready to eat, Honeycomb, Post | Breakfast cereals | 70.00 mg | 17% |
| 703 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 70.00 mg | 17% |
| 704 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 70.00 mg | 17% |
| 705 | Fish, anchovy, european, canned with olive oil, drained solids | Finfish and Shellfish Products | 69.00 mg | 16% |
| 706 | Bread, pita, whole-wheat | Baked Products | 69.00 mg | 16% |
| 707 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 69.00 mg | 16% |
| 708 | Candies, M&M's peanut chocolate candies | Sweets | 69.00 mg | 16% |
| 709 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 69.00 mg | 16% |
| 710 | Rose hips, wild, native | Fruits and fruit juices | 69.00 mg | 16% |
| 711 | Yam, flour | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 712 | Cracker, cheese, whole-grain | Baked Products | 68.00 mg | 16% |
| 713 | Indian, bread, naan, whole-wheat | Baked Products | 68.00 mg | 16% |
| 714 | Game meat, native, beluga, meat, dried | Lamb, Veal and Game | 68.00 mg | 16% |
| 715 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 716 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 68.00 mg | 16% |
| 717 | Beans, small white, boiled | Legumes and Legume Products | 68.00 mg | 16% |
| 718 | Purslane, raw | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 719 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 720 | Beans, small white, boiled, salted | Legumes and Legume Products | 68.00 mg | 16% |
| 721 | Babyfood, cereal, barley, with milk powder, dry | Babyfoods | 68.00 mg | 16% |
| 722 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 68.00 mg | 16% |
| 723 | Fig, dried, uncooked | Fruits and fruit juices | 68.00 mg | 16% |
| 724 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 68.00 mg | 16% |
| 725 | Peas, pigeon, raw | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 726 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 67.00 mg | 16% |
| 727 | Purslane, boiled, drained | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 728 | Fish, pollock, atlantic (boston blue), raw | Finfish and Shellfish Products | 67.00 mg | 16% |
| 729 | Seaweed, agar, raw | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 730 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 67.00 mg | 16% |
| 731 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 732 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 67.00 mg | 16% |
| 733 | Cereal, ready to eat, Honey Nut O's, Selection | Breakfast cereals | 66.00 mg | 16% |
| 734 | Malted milk, natural flavour, enriched powder | Beverages | 66.00 mg | 16% |
| 735 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 66.00 mg | 16% |
| 736 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 65.00 mg | 15% |
| 737 | Beans, pink, boiled | Legumes and Legume Products | 65.00 mg | 15% |
| 738 | Chocolate syrup, thin type | Sweets | 65.00 mg | 15% |
| 739 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 740 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 741 | Fish, turbot, european, baked or broiled | Finfish and Shellfish Products | 65.00 mg | 15% |
| 742 | Bread, protein (includes gluten) | Baked Products | 65.00 mg | 15% |
| 743 | Beans, pink, boiled, salted | Legumes and Legume Products | 65.00 mg | 15% |
| 744 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 65.00 mg | 15% |
| 745 | Vine spinach, raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 746 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 65.00 mg | 15% |
| 747 | Egg substitute, powder | Dairy and Egg Products | 65.00 mg | 15% |
| 748 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 65.00 mg | 15% |
| 749 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 65.00 mg | 15% |
| 750 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 65.00 mg | 15% |
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