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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 74.00 mg | 18% |
| 702 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 74.00 mg | 18% |
| 703 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 74.00 mg | 18% |
| 704 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 74.00 mg | 18% |
| 705 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 74.00 mg | 18% |
| 706 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 74.00 mg | 18% |
| 707 | Snacks, granola bars, soft, uncoated, plain | Snacks | 74.00 mg | 18% |
| 708 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 73.00 mg | 17% |
| 709 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 73.00 mg | 17% |
| 710 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 72.00 mg | 17% |
| 711 | Crackers, wheat, regular | Baked Products | 72.00 mg | 17% |
| 712 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 72.00 mg | 17% |
| 713 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 72.00 mg | 17% |
| 714 | Snacks, shrimp cracker | Snacks | 72.00 mg | 17% |
| 715 | Syrups, malt | Sweets | 72.00 mg | 17% |
| 716 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 72.00 mg | 17% |
| 717 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 72.00 mg | 17% |
| 718 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 72.00 mg | 17% |
| 719 | Snacks, granola bars, hard, chocolate chip | Snacks | 72.00 mg | 17% |
| 720 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 72.00 mg | 17% |
| 721 | Snacks, corn-based, extruded, chips, plain | Snacks | 72.00 mg | 17% |
| 722 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 71.00 mg | 17% |
| 723 | Fish, sablefish, cooked, dry heat | Finfish and Shellfish Products | 71.00 mg | 17% |
| 724 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 71.00 mg | 17% |
| 725 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 71.00 mg | 17% |
| 726 | Snacks, plantain chips, salted | Snacks | 71.00 mg | 17% |
| 727 | Muffins, English, whole-wheat | Baked Products | 71.00 mg | 17% |
| 728 | Bread, wheat, sprouted, toasted | Baked Products | 71.00 mg | 17% |
| 729 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 71.00 mg | 17% |
| 730 | Snacks, crisped rice bar, almond | Snacks | 71.00 mg | 17% |
| 731 | Water convolvulus,raw | Vegetables and Vegetable Products | 71.00 mg | 17% |
| 732 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 70.00 mg | 17% |
| 733 | Beverages, malted drink mix, chocolate, powder | Beverages | 70.00 mg | 17% |
| 734 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 70.00 mg | 17% |
| 735 | Cake, gingerbread, prepared from recipe | Baked Products | 70.00 mg | 17% |
| 736 | Cheese, gjetost | Dairy and Egg Products | 70.00 mg | 17% |
| 737 | Beet greens, raw | Vegetables and Vegetable Products | 70.00 mg | 17% |
| 738 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 70.00 mg | 17% |
| 739 | Snacks, potato chips, fat free, salted | Snacks | 70.00 mg | 17% |
| 740 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 70.00 mg | 17% |
| 741 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 70.00 mg | 17% |
| 742 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 70.00 mg | 17% |
| 743 | Bread, pita, whole-wheat | Baked Products | 69.00 mg | 16% |
| 744 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 69.00 mg | 16% |
| 745 | Fish, anchovy, european, canned in oil, drained solids | Finfish and Shellfish Products | 69.00 mg | 16% |
| 746 | Snacks, granola bites, mixed flavors | Snacks | 69.00 mg | 16% |
| 747 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 69.00 mg | 16% |
| 748 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH | Breakfast Cereals | 69.00 mg | 16% |
| 749 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 69.00 mg | 16% |
| 750 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 69.00 mg | 16% |
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