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 1151–1200 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 46.00 mg | 11% |
| 1152 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 46.00 mg | 11% |
| 1153 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% |
| 1154 | Chili with beans, canned | Legumes and Legume Products | 45.00 mg | 11% |
| 1155 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 45.00 mg | 11% |
| 1156 | Fish, sturgeon, mixed species, cooked, dry heat | Finfish and Shellfish Products | 45.00 mg | 11% |
| 1157 | Cookies, sugar wafer, chocolate-covered | Baked Products | 45.00 mg | 11% |
| 1158 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 45.00 mg | 11% |
| 1159 | Cereals ready-to-eat, POST, Honeycomb Cereal | Breakfast Cereals | 45.00 mg | 11% |
| 1160 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% |
| 1161 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 45.00 mg | 11% |
| 1162 | Cereals, CREAM OF WHEAT, 1 minute cook time, dry | Breakfast Cereals | 45.00 mg | 11% |
| 1163 | Babyfood, cereal, rice, with honey, prepared with whole milk | Baby Foods | 45.00 mg | 11% |
| 1164 | Crustaceans, crab, dungeness, raw | Finfish and Shellfish Products | 45.00 mg | 11% |
| 1165 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry | Breakfast Cereals | 45.00 mg | 11% |
| 1166 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 45.00 mg | 11% |
| 1167 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 45.00 mg | 11% |
| 1168 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 45.00 mg | 11% |
| 1169 | Drumstick pods, raw | Vegetables and Vegetable Products | 45.00 mg | 11% |
| 1170 | Candies, Tamarind | Sweets | 45.00 mg | 11% |
| 1171 | Candies, milk chocolate coated raisins | Sweets | 45.00 mg | 11% |
| 1172 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 45.00 mg | 11% |
| 1173 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 45.00 mg | 11% |
| 1174 | Snacks, sesame sticks, wheat-based, salted | Snacks | 45.00 mg | 11% |
| 1175 | Puddings, chocolate, dry mix, instant | Sweets | 45.00 mg | 11% |
| 1176 | Egg custards, dry mix | Sweets | 45.00 mg | 11% |
| 1177 | Taro leaves, raw | Vegetables and Vegetable Products | 45.00 mg | 11% |
| 1178 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 45.00 mg | 11% |
| 1179 | Milk dessert, frozen, milk-fat free, chocolate | Sweets | 45.00 mg | 11% |
| 1180 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 45.00 mg | 11% |
| 1181 | Tart, breakfast, low fat | Baked Products | 44.00 mg | 10% |
| 1182 | Mollusks, oyster, Pacific, cooked, moist heat | Finfish and Shellfish Products | 44.00 mg | 10% |
| 1183 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 44.00 mg | 10% |
| 1184 | Rolls, hamburger or hotdog, mixed-grain | Baked Products | 44.00 mg | 10% |
| 1185 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 44.00 mg | 10% |
| 1186 | Bread, stuffing, cornbread, dry mix | Baked Products | 44.00 mg | 10% |
| 1187 | Fish, tuna, skipjack, fresh, cooked, dry heat | Finfish and Shellfish Products | 44.00 mg | 10% |
| 1188 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 44.00 mg | 10% |
| 1189 | Gravy, turkey, dry | Soups, Sauces, and Gravies | 44.00 mg | 10% |
| 1190 | Nutritional supplement for people with diabetes, liquid | Dairy and Egg Products | 44.00 mg | 10% |
| 1191 | Cheese, parmesan, hard | Dairy and Egg Products | 44.00 mg | 10% |
| 1192 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 1193 | Couscous, dry | Cereal Grains and Pasta | 44.00 mg | 10% |
| 1194 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 44.00 mg | 10% |
| 1195 | Yardlong bean, raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 1196 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 44.00 mg | 10% |
| 1197 | Millet, cooked | Cereal Grains and Pasta | 44.00 mg | 10% |
| 1198 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 44.00 mg | 10% |
| 1199 | Restaurant, Mexican, refried beans | Restaurant Foods | 44.00 mg | 10% |
| 1200 | Fish, shark, mixed species, cooked, batter-dipped and fried | Finfish and Shellfish Products | 43.00 mg | 10% |
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