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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Seal, bearded (Oogruk), meat, partially dried (Alaska Native) | American Indian/Alaska Native Foods | 62.00 mg | 15% |
| 852 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 61.00 mg | 15% |
| 853 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 61.00 mg | 15% |
| 854 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | Breakfast Cereals | 61.00 mg | 15% |
| 855 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 61.00 mg | 15% |
| 856 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds | Breakfast Cereals | 61.00 mg | 15% |
| 857 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 61.00 mg | 15% |
| 858 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | Breakfast Cereals | 61.00 mg | 15% |
| 859 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 61.00 mg | 15% |
| 860 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% |
| 861 | Mollusks, octopus, common, cooked, moist heat | Finfish and Shellfish Products | 60.00 mg | 14% |
| 862 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% |
| 863 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 60.00 mg | 14% |
| 864 | Mollusks, cuttlefish, mixed species, cooked, moist heat | Finfish and Shellfish Products | 60.00 mg | 14% |
| 865 | Spices, cinnamon, ground | Spices and Herbs | 60.00 mg | 14% |
| 866 | Milk, dry, nonfat, calcium reduced | Dairy and Egg Products | 60.00 mg | 14% |
| 867 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 60.00 mg | 14% |
| 868 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 60.00 mg | 14% |
| 869 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 870 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 871 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 872 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 873 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 874 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 875 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 876 | Fish, mackerel, salted | Finfish and Shellfish Products | 60.00 mg | 14% |
| 877 | Caribou, rump meat, half dried (Alaska Native) | American Indian/Alaska Native Foods | 60.00 mg | 14% |
| 878 | Nabisco, Nabisco Grahams Crackers | Baked Products | 59.00 mg | 14% |
| 879 | Crackers, melba toast, plain | Baked Products | 59.00 mg | 14% |
| 880 | Lentils, pink or red, raw | Legumes and Legume Products | 59.00 mg | 14% |
| 881 | Mollusks, scallop, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 59.00 mg | 14% |
| 882 | Crackers, melba toast, plain, without salt | Baked Products | 59.00 mg | 14% |
| 883 | Bread, wheat, toasted | Baked Products | 59.00 mg | 14% |
| 884 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 59.00 mg | 14% |
| 885 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 59.00 mg | 14% |
| 886 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 59.00 mg | 14% |
| 887 | Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES | Sweets | 59.00 mg | 14% |
| 888 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 59.00 mg | 14% |
| 889 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 58.00 mg | 14% |
| 890 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 58.00 mg | 14% |
| 891 | Crustaceans, crab, dungeness, cooked, moist heat | Finfish and Shellfish Products | 58.00 mg | 14% |
| 892 | Mollusks, oyster, eastern, cooked, breaded and fried | Finfish and Shellfish Products | 58.00 mg | 14% |
| 893 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 58.00 mg | 14% |
| 894 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 58.00 mg | 14% |
| 895 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) | American Indian/Alaska Native Foods | 58.00 mg | 14% |
| 896 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 58.00 mg | 14% |
| 897 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 58.00 mg | 14% |
| 898 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 899 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 900 | Plantains, green, fried | Fruits and Fruit Juices | 58.00 mg | 14% |
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