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 1351–1400 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1351 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 82.00 mg | 20% | CNF |
| 1352 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 82.00 mg | 20% | CNF |
| 1353 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 82.00 mg | 20% | CNF |
| 1354 | Tempeh | Legumes and Legume Products | 81.00 mg | 19% | USDA_SR |
| 1355 | Fish, ling, cooked, dry heat | Finfish and Shellfish Products | 81.00 mg | 19% | USDA_SR |
| 1356 | Rolls, hamburger or hot dog, whole wheat | Baked Products | 81.00 mg | 19% | USDA_SR |
| 1357 | Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 81.00 mg | 19% | USDA_SR |
| 1358 | Bread, whole-wheat, prepared from recipe | Baked Products | 81.00 mg | 19% | USDA_SR |
| 1359 | Chard, swiss, raw | Vegetables and Vegetable Products | 81.00 mg | 19% | USDA_SR |
| 1360 | Desserts, rennin, chocolate, dry mix | Sweets | 81.00 mg | 19% | USDA_SR |
| 1361 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% | USDA_SR |
| 1362 | Candies, chocolate covered, caramel with nuts | Sweets | 81.00 mg | 19% | USDA_SR |
| 1363 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 81.00 mg | 19% | USDA_SR |
| 1364 | Snacks, granola bars, hard, almond | Snacks | 81.00 mg | 19% | USDA_SR |
| 1365 | Candies, caramel with nuts, chocolate covered | Sweets | 81.00 mg | 19% | CNF |
| 1366 | Candies, M&M's peanut butter chocolate candies | Sweets | 81.00 mg | 19% | CNF |
| 1367 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 81.00 mg | 19% | CNF |
| 1368 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 81.00 mg | 19% | CNF |
| 1369 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 81.00 mg | 19% | CNF |
| 1370 | Fish, ling, baked or broiled | Finfish and Shellfish Products | 81.00 mg | 19% | CNF |
| 1371 | Fish, pollock (alaska), baked or broiled | Finfish and Shellfish Products | 81.00 mg | 19% | CNF |
| 1372 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% | CNF |
| 1373 | Chard, swiss, raw | Vegetables and Vegetable Products | 81.00 mg | 19% | CNF |
| 1374 | Bread, rice bran | Baked Products | 80.00 mg | 19% | USDA_SR |
| 1375 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 80.00 mg | 19% | USDA_SR |
| 1376 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 80.00 mg | 19% | USDA_SR |
| 1377 | Peppermint, fresh | Spices and Herbs | 80.00 mg | 19% | USDA_SR |
| 1378 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 80.00 mg | 19% | USDA_SR |
| 1379 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 80.00 mg | 19% | USDA_SR |
| 1380 | Babyfood, cereal, oat, with milk powder and fruit, dry | Babyfoods | 80.00 mg | 19% | CNF |
| 1381 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 80.00 mg | 19% | CNF |
| 1382 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 80.00 mg | 19% | CNF |
| 1383 | Coffee, brewed, espresso, restaurant prepared | Beverages | 80.00 mg | 19% | CNF |
| 1384 | Peppermint, fresh | Spices and Herbs | 80.00 mg | 19% | CNF |
| 1385 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 80.00 mg | 19% | CNF |
| 1386 | Bread, rice bran, gluten free | Baked Products | 80.00 mg | 19% | CNF |
| 1387 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 79.00 mg | 19% | USDA_SR |
| 1388 | Barley, pearled, raw | Cereal Grains and Pasta | 79.00 mg | 19% | USDA_SR |
| 1389 | Spinach, raw | Vegetables and Vegetable Products | 79.00 mg | 19% | USDA_SR |
| 1390 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 79.00 mg | 19% | USDA_SR |
| 1391 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 79.00 mg | 19% | CNF |
| 1392 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 79.00 mg | 19% | CNF |
| 1393 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 79.00 mg | 19% | CNF |
| 1394 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 79.00 mg | 19% | CNF |
| 1395 | Spinach, raw | Vegetables and Vegetable Products | 79.00 mg | 19% | CNF |
| 1396 | Cereal, ready to eat, Shreddies, honey, Post | Breakfast cereals | 79.00 mg | 19% | CNF |
| 1397 | Crackers, crispbread, rye | Baked Products | 78.00 mg | 19% | USDA_SR |
| 1398 | Bread, multi-grain (includes whole-grain) | Baked Products | 78.00 mg | 19% | USDA_SR |
| 1399 | Cracker, crispbread, rye | Baked Products | 78.00 mg | 19% | CNF |
| 1400 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 78.00 mg | 19% | CNF |
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