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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Oat bran, cooked | Cereal Grains and Pasta | 40.00 mg | 10% |
| 1352 | Snack, potato chips, made from dried potatoes, plain | Snacks | 40.00 mg | 10% |
| 1353 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 40.00 mg | 10% |
| 1354 | Horned melon (Kiwano) | Fruits and Fruit Juices | 40.00 mg | 10% |
| 1355 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 40.00 mg | 10% |
| 1356 | Tofu yogurt | Legumes and Legume Products | 40.00 mg | 10% |
| 1357 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 40.00 mg | 10% |
| 1358 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 40.00 mg | 10% |
| 1359 | Crustaceans, shrimp, cooked | Finfish and Shellfish Products | 39.00 mg | 9% |
| 1360 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 39.00 mg | 9% |
| 1361 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 39.00 mg | 9% |
| 1362 | Cookies, peanut butter, prepared from recipe | Baked Products | 39.00 mg | 9% |
| 1363 | Soy protein isolate, potassium type | Legumes and Legume Products | 39.00 mg | 9% |
| 1364 | Soy protein isolate | Legumes and Legume Products | 39.00 mg | 9% |
| 1365 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 39.00 mg | 9% |
| 1366 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 39.00 mg | 9% |
| 1367 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 39.00 mg | 9% |
| 1368 | Snacks, bagel chips, plain | Snacks | 39.00 mg | 9% |
| 1369 | Leavening agents, baking powder, double-acting, straight phosphate | Baked Products | 39.00 mg | 9% |
| 1370 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 39.00 mg | 9% |
| 1371 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 39.00 mg | 9% |
| 1372 | School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Turkey Pepperoni Pizza, frozen | Fast Foods | 39.00 mg | 9% |
| 1373 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 39.00 mg | 9% |
| 1374 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1375 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1376 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1377 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 39.00 mg | 9% |
| 1378 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1379 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 39.00 mg | 9% |
| 1380 | Pasta mix, classic beef, unprepared | Meals, Entrees, and Side Dishes | 39.00 mg | 9% |
| 1381 | New Zealand spinach, raw | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1382 | Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) | American Indian/Alaska Native Foods | 39.00 mg | 9% |
| 1383 | Crackers, snack, Goya Crackers | Baked Products | 39.00 mg | 9% |
| 1384 | Fish, smelt, rainbow, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1385 | Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled | Lamb, Veal, and Game Products | 38.00 mg | 9% |
| 1386 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 38.00 mg | 9% |
| 1387 | Refried beans, canned, vegetarian | Legumes and Legume Products | 38.00 mg | 9% |
| 1388 | Fish, yellowtail, mixed species, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1389 | Fish, wolffish, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1390 | Fish, shad, american, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1391 | Crustaceans, lobster, northern, raw | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1392 | Fish, carp, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1393 | Cookies, chocolate, made with rice cereal | Baked Products | 38.00 mg | 9% |
| 1394 | Rolls, hamburger, whole grain white, calcium-fortified | Baked Products | 38.00 mg | 9% |
| 1395 | Fish, perch, mixed species, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1396 | Fish, mackerel, spanish, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1397 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 38.00 mg | 9% |
| 1398 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 38.00 mg | 9% |
| 1399 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal | Breakfast Cereals | 38.00 mg | 9% |
| 1400 | Crackers, wheat, sandwich, with peanut butter filling | Baked Products | 38.00 mg | 9% |
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