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 1251–1300 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1252 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1253 | Snacks, bagel chips | Snacks | 39.00 mg | 9% |
| 1254 | Pasta mix, classic beef, unprepared | Mixed Dishes | 39.00 mg | 9% |
| 1255 | Bread, made with milk, commercial, toasted | Baked Products | 39.00 mg | 9% |
| 1256 | Cake, date square (matrimonial cake), homemade | Baked Products | 38.00 mg | 9% |
| 1257 | Candies, bars, Alpine White bar with almonds | Sweets | 38.00 mg | 9% |
| 1258 | Icing (frosting), chocolate, creamy, dry mix, unprepared | Sweets | 38.00 mg | 9% |
| 1259 | Candies, ALMOND JOY BITES | Sweets | 38.00 mg | 9% |
| 1260 | Ptarmigan, native, meat, raw | Poultry Products | 38.00 mg | 9% |
| 1261 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 38.00 mg | 9% |
| 1262 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1263 | Refried beans, canned, vegetarian | Legumes and Legume Products | 38.00 mg | 9% |
| 1264 | Mollusks, squid (calamari), mixed species, breaded and fried | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1265 | Babyfood, cereal, oat, prepared with formula or breast milk | Babyfoods | 38.00 mg | 9% |
| 1266 | Cheese, swiss (emmental) | Dairy and Egg Products | 38.00 mg | 9% |
| 1267 | Fish, smelt, rainbow (american, capelin), baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1268 | Fish, perch, mixed species, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1269 | Fish, mackerel, spanish (atlantic), baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1270 | Bread, wheat germ, toasted | Baked Products | 38.00 mg | 9% |
| 1271 | Fish, carp, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1272 | Mollusks, squid (calamari), mixed species, flour coated, fried | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1273 | Fish, bass, fresh water, mixed species, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1274 | Fish, dolphinfish (mahimahi), baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1275 | Fish, drum, freshwater, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1276 | Fish, milkfish (awa), baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1277 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1278 | Fish, shad, American, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1279 | Fish, mullet (sucker), white, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1280 | Fish, sunfish, pumpkin seed, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1281 | Fish, catfish (wolffish), atlantic, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1282 | Fish, yellowtail, mixed species, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1283 | Soup, chicken noodle, dehydrated | Soups, Sauces and Gravies | 38.00 mg | 9% |
| 1284 | Hearts of palm, canned | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1285 | Crustaceans, lobster, american (northern), raw | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1286 | Cracker, wheat, sandwich, with peanut butter filling | Baked Products | 38.00 mg | 9% |
| 1287 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 38.00 mg | 9% |
| 1288 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1289 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1290 | Cress, garden, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1291 | Burdock root, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1292 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1293 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1294 | Fish, snapper, mixed species, baked or broiled | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1295 | Fish, mackerel, jack, canned, drained solids | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1296 | Fish, grouper, mixed species, baked or broiled | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1297 | Mollusks, mussel, blue, boiled or steamed | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1298 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 37.00 mg | 9% |
| 1299 | Fish, salmon, atlantic, wild, baked or broiled | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1300 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 37.00 mg | 9% |
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