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 1201–1250 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 40.00 mg | 10% |
| 1202 | Fast foods, mexican, burrito with beans | Fast Foods | 40.00 mg | 10% |
| 1203 | Fast foods, side dish, hush puppies | Fast Foods | 40.00 mg | 10% |
| 1204 | Yogourt, tofu | Legumes and Legume Products | 40.00 mg | 10% |
| 1205 | Emu, full rump, raw | Poultry Products | 40.00 mg | 10% |
| 1206 | Dessert, frozen yogourt, chocolate, skim milk, with artificial sweetener | Sweets | 40.00 mg | 10% |
| 1207 | Game meat, native, beaver, meat, dried | Lamb, Veal and Game | 40.00 mg | 10% |
| 1208 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1209 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1210 | Instant breakfast, powder, chocolate, prepared with 2% milk | Beverages | 40.00 mg | 10% |
| 1211 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 40.00 mg | 10% |
| 1212 | Cheese, processed product, cheddar, reduced fat, slices | Dairy and Egg Products | 40.00 mg | 10% |
| 1213 | Melon, horned | Fruits and fruit juices | 40.00 mg | 10% |
| 1214 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 40.00 mg | 10% |
| 1215 | Cereal, ready-to-eat, Krave, Kellogg's | Breakfast cereals | 40.00 mg | 10% |
| 1216 | Quinoa burger patty, frozen | Mixed Dishes | 40.00 mg | 10% |
| 1217 | Babyfood, cereal, mixed grain, prepared with formula or breast milk | Babyfoods | 40.00 mg | 10% |
| 1218 | Fish, croaker, atlantic, raw | Finfish and Shellfish Products | 40.00 mg | 10% |
| 1219 | Fish, bass, striped, raw | Finfish and Shellfish Products | 40.00 mg | 10% |
| 1220 | Crustaceans, shrimp, mixed species, breaded and fried | Finfish and Shellfish Products | 40.00 mg | 10% |
| 1221 | Crustaceans, spiny lobster (crawfish, rock lobster), mixed species, raw | Finfish and Shellfish Products | 40.00 mg | 10% |
| 1222 | Fish, cusk, baked or broiled | Finfish and Shellfish Products | 40.00 mg | 10% |
| 1223 | Fish, seatrout (weakfish), mixed species, baked or broiled | Finfish and Shellfish Products | 40.00 mg | 10% |
| 1224 | Leavening agent, yeast, baker's, compressed | Baked Products | 40.00 mg | 10% |
| 1225 | Gravy, chicken, dehydrated | Soups, Sauces and Gravies | 40.00 mg | 10% |
| 1226 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1227 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 40.00 mg | 10% |
| 1228 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 40.00 mg | 10% |
| 1229 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 40.00 mg | 10% |
| 1230 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1231 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1232 | Bread, white, commercial, reduced sodium | Baked Products | 39.00 mg | 9% |
| 1233 | Bread, Italian | Baked Products | 39.00 mg | 9% |
| 1234 | Leavening agent, baking powder, double acting, phosphate | Baked Products | 39.00 mg | 9% |
| 1235 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1236 | Bread, white with raisins, commercial, toasted | Baked Products | 39.00 mg | 9% |
| 1237 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 39.00 mg | 9% |
| 1238 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 39.00 mg | 9% |
| 1239 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 39.00 mg | 9% |
| 1240 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 39.00 mg | 9% |
| 1241 | Cookie, peanut butter, homemade, with margarine | Baked Products | 39.00 mg | 9% |
| 1242 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 39.00 mg | 9% |
| 1243 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 39.00 mg | 9% |
| 1244 | New Zealand spinach, raw | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1245 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1246 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 39.00 mg | 9% |
| 1247 | Bread, white, commercial | Baked Products | 39.00 mg | 9% |
| 1248 | Fast foods, mexican, tostada with beef and cheese | Fast Foods | 39.00 mg | 9% |
| 1249 | Game meat, native, caribou (reindeer), stomach, raw | Lamb, Veal and Game | 39.00 mg | 9% |
| 1250 | Agave, cooked | Vegetables and Vegetable Products | 39.00 mg | 9% |
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