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 751–800 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Snacks, potato chips, fat-free, made with olestra | Snacks | 69.00 mg | 16% |
| 752 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 69.00 mg | 16% |
| 753 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 69.00 mg | 16% |
| 754 | Wasabi, root, raw | Vegetables and Vegetable Products | 69.00 mg | 16% |
| 755 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 68.00 mg | 16% |
| 756 | Figs, dried, uncooked | Fruits and Fruit Juices | 68.00 mg | 16% |
| 757 | Beverages, coffee, instant, mocha, sweetened | Beverages | 68.00 mg | 16% |
| 758 | Crackers, cheese, whole grain | Baked Products | 68.00 mg | 16% |
| 759 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 68.00 mg | 16% |
| 760 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 68.00 mg | 16% |
| 761 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 68.00 mg | 16% |
| 762 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 763 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 764 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 68.00 mg | 16% |
| 765 | Purslane, raw | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 766 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 767 | Fish, salmon, chum, dried (Alaska Native) | American Indian/Alaska Native Foods | 68.00 mg | 16% |
| 768 | Fish, pollock, Atlantic, raw | Finfish and Shellfish Products | 67.00 mg | 16% |
| 769 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 67.00 mg | 16% |
| 770 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 67.00 mg | 16% |
| 771 | Snacks, potato chips, plain, unsalted | Snacks | 67.00 mg | 16% |
| 772 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 67.00 mg | 16% |
| 773 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 67.00 mg | 16% |
| 774 | Purslane, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 775 | Puddings, chocolate, dry mix, regular | Sweets | 67.00 mg | 16% |
| 776 | Seaweed, agar, raw | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 777 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 778 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 67.00 mg | 16% |
| 779 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 67.00 mg | 16% |
| 780 | Bread, wheat, sprouted | Baked Products | 66.00 mg | 16% |
| 781 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 66.00 mg | 16% |
| 782 | Candies, honey-combed, with peanut butter | Sweets | 66.00 mg | 16% |
| 783 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 66.00 mg | 16% |
| 784 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 65.00 mg | 15% |
| 785 | Bread, protein (includes gluten) | Baked Products | 65.00 mg | 15% |
| 786 | Snacks, sweet potato chips, unsalted | Snacks | 65.00 mg | 15% |
| 787 | Fish, turbot, european, cooked, dry heat | Finfish and Shellfish Products | 65.00 mg | 15% |
| 788 | Beverages, chocolate syrup | Beverages | 65.00 mg | 15% |
| 789 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 65.00 mg | 15% |
| 790 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 65.00 mg | 15% |
| 791 | Egg substitute, powder | Dairy and Egg Products | 65.00 mg | 15% |
| 792 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 65.00 mg | 15% |
| 793 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 65.00 mg | 15% |
| 794 | Amaranth grain, cooked | Cereal Grains and Pasta | 65.00 mg | 15% |
| 795 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 796 | Soybeans, green, raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 797 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 65.00 mg | 15% |
| 798 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 799 | Fish, tuna, fresh, bluefin, cooked, dry heat | Finfish and Shellfish Products | 64.00 mg | 15% |
| 800 | Beverages, Protein powder soy based | Beverages | 64.00 mg | 15% |
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