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 1301–1350 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1302 | English muffin, wheat | Baked Products | 37.00 mg | 9% |
| 1303 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 37.00 mg | 9% |
| 1304 | Crustaceans, shrimp, mixed species, boiled or steamed | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1305 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 37.00 mg | 9% |
| 1306 | Jujube (chinese date), dried | Fruits and fruit juices | 37.00 mg | 9% |
| 1307 | Cookie, peanut butter, refrigerated dough | Baked Products | 37.00 mg | 9% |
| 1308 | Plantain, raw | Fruits and fruit juices | 37.00 mg | 9% |
| 1309 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1310 | Candies, bars, Kit Kat wafer bar | Sweets | 37.00 mg | 9% |
| 1311 | Fast foods, mexican, burrito with beef | Fast Foods | 37.00 mg | 9% |
| 1312 | Fast foods, mexican, enchirito with cheese, beef and beans | Fast Foods | 37.00 mg | 9% |
| 1313 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 37.00 mg | 9% |
| 1314 | Mollusks, scallop (bay and sea), cooked, steamed | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1315 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1316 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1317 | Indian, bread, paratha, whole-wheat | Baked Products | 37.00 mg | 9% |
| 1318 | Rice, spanish rice mix, unprepared | Mixed Dishes | 37.00 mg | 9% |
| 1319 | Candies, bars / chips, carob | Sweets | 36.00 mg | 9% |
| 1320 | Candies, fudge, chocolate, homemade | Sweets | 36.00 mg | 9% |
| 1321 | Pasta, corn, cooked | Cereals, Grains and Pasta | 36.00 mg | 9% |
| 1322 | Fast foods, mexican, chimichanga with beef | Fast Foods | 36.00 mg | 9% |
| 1323 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 36.00 mg | 9% |
| 1324 | Deli-meat, chicken breast (honey glazed) | Sausages and Luncheon meats | 36.00 mg | 9% |
| 1325 | Cracker, cheese, reduced sodium | Baked Products | 36.00 mg | 9% |
| 1326 | Cheese, swiss, low sodium | Dairy and Egg Products | 36.00 mg | 9% |
| 1327 | Cheese, swiss, low fat | Dairy and Egg Products | 36.00 mg | 9% |
| 1328 | Ptarmigan, native, meat, cooked | Poultry Products | 36.00 mg | 9% |
| 1329 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 36.00 mg | 9% |
| 1330 | Burrito, beef and bean, microwaved | Mixed Dishes | 36.00 mg | 9% |
| 1331 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1332 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 36.00 mg | 9% |
| 1333 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 36.00 mg | 9% |
| 1334 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 36.00 mg | 9% |
| 1335 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 36.00 mg | 9% |
| 1336 | Babyfood, cereal, wheat, dry | Babyfoods | 36.00 mg | 9% |
| 1337 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 36.00 mg | 9% |
| 1338 | Crustaceans, crab, blue, canned, drained | Finfish and Shellfish Products | 36.00 mg | 9% |
| 1339 | Crustaceans, crab, blue, boiled or steamed | Finfish and Shellfish Products | 36.00 mg | 9% |
| 1340 | Cheese, gruyere | Dairy and Egg Products | 36.00 mg | 9% |
| 1341 | Fish, salmon, sockeye (red), baked or broiled | Finfish and Shellfish Products | 36.00 mg | 9% |
| 1342 | Fish, mackerel, pacific and jack, mixed species, baked or broiled | Finfish and Shellfish Products | 36.00 mg | 9% |
| 1343 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 36.00 mg | 9% |
| 1344 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 36.00 mg | 9% |
| 1345 | Soup, split pea with ham, canned, condensed | Soups, Sauces and Gravies | 36.00 mg | 9% |
| 1346 | Bread, white with raisins, commercial | Baked Products | 36.00 mg | 9% |
| 1347 | Potato pancake, homemade | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1348 | Peas, split, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% |
| 1349 | Lentils, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% |
| 1350 | Peas, split, boiled | Legumes and Legume Products | 36.00 mg | 9% |
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