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 851–900 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Crustaceans, crab, dungeness, boiled or steamed | Finfish and Shellfish Products | 58.00 mg | 14% |
| 852 | Bread, pumpernickel, toasted | Baked Products | 58.00 mg | 14% |
| 853 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 58.00 mg | 14% |
| 854 | Okra (gumbo), raw | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 855 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 856 | Borage, boiled, drained | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 857 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 57.00 mg | 14% |
| 858 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 57.00 mg | 14% |
| 859 | Cracker, cheese, Asiago | Baked Products | 57.00 mg | 14% |
| 860 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 861 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 862 | Cookie, graham cracker, plain or honey, low fat | Baked Products | 56.00 mg | 13% |
| 863 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 56.00 mg | 13% |
| 864 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 56.00 mg | 13% |
| 865 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 866 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 867 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 56.00 mg | 13% |
| 868 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 56.00 mg | 13% |
| 869 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 56.00 mg | 13% |
| 870 | Bread, protein (includes gluten), toasted | Baked Products | 56.00 mg | 13% |
| 871 | Mollusks, abalone, mixed species, flour coated, fried | Finfish and Shellfish Products | 56.00 mg | 13% |
| 872 | Seeds, lotus seeds, raw | Nuts and Seeds | 56.00 mg | 13% |
| 873 | Soup, broth, chicken, dehydrated | Soups, Sauces and Gravies | 56.00 mg | 13% |
| 874 | Soup, broth, chicken, cubed, dehydrated | Soups, Sauces and Gravies | 56.00 mg | 13% |
| 875 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 56.00 mg | 13% |
| 876 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 877 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 878 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 56.00 mg | 13% |
| 879 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 880 | Cracker, melba toast, wheat | Baked Products | 56.00 mg | 13% |
| 881 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 56.00 mg | 13% |
| 882 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 883 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 884 | Fish, sablefish (black cod), raw | Finfish and Shellfish Products | 55.00 mg | 13% |
| 885 | Spices, dill weed, fresh | Spices and Herbs | 55.00 mg | 13% |
| 886 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 887 | Cookie, chocolate chip, homemade, made with butter | Baked Products | 55.00 mg | 13% |
| 888 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 55.00 mg | 13% |
| 889 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 55.00 mg | 13% |
| 890 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 55.00 mg | 13% |
| 891 | Agave, raw | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 892 | Candies, bars, Mounds | Sweets | 55.00 mg | 13% |
| 893 | Artichoke, marinated | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 894 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 55.00 mg | 13% |
| 895 | Candies, fudge, chocolate with nuts, homemade | Sweets | 55.00 mg | 13% |
| 896 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 55.00 mg | 13% |
| 897 | Sweets, topping, nuts in syrup | Sweets | 54.00 mg | 13% |
| 898 | Roll, pumpernickel | Baked Products | 54.00 mg | 13% |
| 899 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 900 | Date, medjool | Fruits and fruit juices | 54.00 mg | 13% |
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