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 1101–1150 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Soup, cream of vegetable, dry, powder | Soups, Sauces, and Gravies | 48.00 mg | 11% |
| 1102 | School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Cheese Pizza 50/50 Cheese, frozen | Fast Foods | 48.00 mg | 11% |
| 1103 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1104 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 48.00 mg | 11% |
| 1105 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougats | Sweets | 48.00 mg | 11% |
| 1106 | Candies, truffles, prepared-from-recipe | Sweets | 48.00 mg | 11% |
| 1107 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1108 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1109 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1110 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 48.00 mg | 11% |
| 1111 | Syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% |
| 1112 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% |
| 1113 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 48.00 mg | 11% |
| 1114 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 47.00 mg | 11% |
| 1115 | Rolls, hamburger or hot dog, wheat/cracked wheat | Baked Products | 47.00 mg | 11% |
| 1116 | Veal, loin, separable lean only, raw | Lamb, Veal, and Game Products | 47.00 mg | 11% |
| 1117 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 47.00 mg | 11% |
| 1118 | Pancakes, special dietary, dry mix | Baked Products | 47.00 mg | 11% |
| 1119 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 47.00 mg | 11% |
| 1120 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% |
| 1121 | Crackers, standard snack-type, with whole wheat | Baked Products | 47.00 mg | 11% |
| 1122 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 47.00 mg | 11% |
| 1123 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 47.00 mg | 11% |
| 1124 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 47.00 mg | 11% |
| 1125 | Semolina, enriched | Cereal Grains and Pasta | 47.00 mg | 11% |
| 1126 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 1127 | Arugula, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 1128 | Taro, tahitian, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 1129 | ON THE BORDER, refried beans | Restaurant Foods | 47.00 mg | 11% |
| 1130 | Semolina, unenriched | Cereal Grains and Pasta | 47.00 mg | 11% |
| 1131 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 47.00 mg | 11% |
| 1132 | Candies, TOBLERONE, milk chocolate with honey and almond nougat | Sweets | 47.00 mg | 11% |
| 1133 | Crackers, wheat, reduced fat | Baked Products | 47.00 mg | 11% |
| 1134 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 46.00 mg | 11% |
| 1135 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | Breakfast Cereals | 46.00 mg | 11% |
| 1136 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 46.00 mg | 11% |
| 1137 | Fish, herring, Atlantic, kippered | Finfish and Shellfish Products | 46.00 mg | 11% |
| 1138 | Snacks, yucca (cassava) chips, salted | Snacks | 46.00 mg | 11% |
| 1139 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | Breakfast Cereals | 46.00 mg | 11% |
| 1140 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries | Breakfast Cereals | 46.00 mg | 11% |
| 1141 | Rice and Wheat cereal bar | Snacks | 46.00 mg | 11% |
| 1142 | Bread, crumbs, dry, grated, seasoned | Baked Products | 46.00 mg | 11% |
| 1143 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 46.00 mg | 11% |
| 1144 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 46.00 mg | 11% |
| 1145 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 46.00 mg | 11% |
| 1146 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 46.00 mg | 11% |
| 1147 | Longans, dried | Fruits and Fruit Juices | 46.00 mg | 11% |
| 1148 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 46.00 mg | 11% |
| 1149 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 46.00 mg | 11% |
| 1150 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 46.00 mg | 11% |
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