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 1051–1100 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Grains, semolina | Cereals, Grains and Pasta | 47.00 mg | 11% |
| 1052 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 47.00 mg | 11% |
| 1053 | Bread crumbs, dry, grated, seasoned | Baked Products | 46.00 mg | 11% |
| 1054 | Cassava (manioc), flour | Vegetables and Vegetable Products | 46.00 mg | 11% |
| 1055 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 46.00 mg | 11% |
| 1056 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 46.00 mg | 11% |
| 1057 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 46.00 mg | 11% |
| 1058 | Sweets, baking chocolate, milk chocolate, mini bits | Sweets | 46.00 mg | 11% |
| 1059 | Candies, M&M's, mini milk chocolate | Sweets | 46.00 mg | 11% |
| 1060 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 46.00 mg | 11% |
| 1061 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 46.00 mg | 11% |
| 1062 | Babyfood, cereal, rice, dry | Babyfoods | 46.00 mg | 11% |
| 1063 | Fish, herring, atlantic, kippered | Finfish and Shellfish Products | 46.00 mg | 11% |
| 1064 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 46.00 mg | 11% |
| 1065 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 46.00 mg | 11% |
| 1066 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 46.00 mg | 11% |
| 1067 | Longan, dried | Fruits and fruit juices | 46.00 mg | 11% |
| 1068 | Fish, sturgeon, mixed species, baked or broiled | Finfish and Shellfish Products | 45.00 mg | 11% |
| 1069 | Crustaceans, crab, dungeness, raw | Finfish and Shellfish Products | 45.00 mg | 11% |
| 1070 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 45.00 mg | 11% |
| 1071 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 45.00 mg | 11% |
| 1072 | Taro leaves, raw | Vegetables and Vegetable Products | 45.00 mg | 11% |
| 1073 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 45.00 mg | 11% |
| 1074 | Chili with beans, canned | Legumes and Legume Products | 45.00 mg | 11% |
| 1075 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 45.00 mg | 11% |
| 1076 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 45.00 mg | 11% |
| 1077 | Snacks, potato chips, dried potatoes, light | Snacks | 45.00 mg | 11% |
| 1078 | Candies, milk chocolate coated raisins | Sweets | 45.00 mg | 11% |
| 1079 | Dessert, egg custard, dry mix, unprepared | Sweets | 45.00 mg | 11% |
| 1080 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 45.00 mg | 11% |
| 1081 | Snacks, sesame sticks, wheat-based, salted | Snacks | 45.00 mg | 11% |
| 1082 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 45.00 mg | 11% |
| 1083 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 45.00 mg | 11% |
| 1084 | Bread, white, commercial, with added fibre | Baked Products | 45.00 mg | 11% |
| 1085 | Cheese, processed product, Swiss, fat free, slices | Dairy and Egg Products | 45.00 mg | 11% |
| 1086 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 45.00 mg | 11% |
| 1087 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% |
| 1088 | Dessert, frozen, made with skim milk, chocolate | Sweets | 45.00 mg | 11% |
| 1089 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 45.00 mg | 11% |
| 1090 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 44.00 mg | 10% |
| 1091 | Refried beans | Legumes and Legume Products | 44.00 mg | 10% |
| 1092 | Candies, M&M's, plain chocolate candies | Sweets | 44.00 mg | 10% |
| 1093 | Grains, couscous, dry | Cereals, Grains and Pasta | 44.00 mg | 10% |
| 1094 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 44.00 mg | 10% |
| 1095 | Grains, millet, cooked | Cereals, Grains and Pasta | 44.00 mg | 10% |
| 1096 | Breakfast tart, low fat | Baked Products | 44.00 mg | 10% |
| 1097 | Cheese, parmesan, hard | Dairy and Egg Products | 44.00 mg | 10% |
| 1098 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 1099 | Fish, tuna, skipjack (aku), baked or broiled | Finfish and Shellfish Products | 44.00 mg | 10% |
| 1100 | Roll, hamburger / hot dog, multigrain | Baked Products | 44.00 mg | 10% |
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