Foods high in Magnesium

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 1451–1500 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
1451	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Sweets	74.00 mg	18%	USDA_SR
1452	Nuts, chestnuts, european, dried, unpeeled	Nut and Seed Products	74.00 mg	18%	USDA_SR
1453	Nuts, chestnuts, european, dried, peeled	Nut and Seed Products	74.00 mg	18%	USDA_SR
1454	Potatoes, mashed, dehydrated, granules with milk, dry form	Vegetables and Vegetable Products	74.00 mg	18%	USDA_SR
1455	Lima beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	74.00 mg	18%	USDA_SR
1456	Lima beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	74.00 mg	18%	USDA_SR
1457	Snacks, potato chips, sour-cream-and-onion-flavor	Snacks	74.00 mg	18%	USDA_SR
1458	Snacks, granola bars, soft, uncoated, plain	Snacks	74.00 mg	18%	USDA_SR
1459	Bread, multigrain, commercial, reduced sodium	Baked Products	74.00 mg	18%	CNF
1460	Beans, lima, boiled, drained, with salt	Vegetables and Vegetable Products	74.00 mg	18%	CNF
1461	Snacks, potato chips, sour cream and onion	Snacks	74.00 mg	18%	CNF
1462	Bread, multigrain, commercial	Baked Products	74.00 mg	18%	CNF
1463	Soy sauce (made with soy and wheat), shoyu, regular	Legumes and Legume Products	74.00 mg	18%	CNF
1464	Beans, yellow, boiled, salted	Legumes and Legume Products	74.00 mg	18%	CNF
1465	Beans, yellow, boiled	Legumes and Legume Products	74.00 mg	18%	CNF
1466	Fish, sablefish (black cod), smoked	Finfish and Shellfish Products	74.00 mg	18%	CNF
1467	Nuts, European chestnuts (sweet), dried, peeled	Nuts and Seeds	74.00 mg	18%	CNF
1468	Nuts, European chestnuts (sweet), dried, unpeeled	Nuts and Seeds	74.00 mg	18%	CNF
1469	Potato, mashed, dehydrated, granules with milk, unprepared	Vegetables and Vegetable Products	74.00 mg	18%	CNF
1470	Beans, lima, boiled, drained	Vegetables and Vegetable Products	74.00 mg	18%	CNF
1471	Flour, potato	Vegetables and Vegetable Products	73.65 mg	18%	USDA_FF
1472	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Breakfast Cereals	73.00 mg	17%	USDA_SR
1473	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	73.00 mg	17%	USDA_SR
1474	Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's	Breakfast cereals	73.00 mg	17%	CNF
1475	Fish, grayling, native, cooked	Finfish and Shellfish Products	73.00 mg	17%	CNF
1476	Tortillas, ready-to-bake or -fry, corn	Baked Products	72.00 mg	17%	USDA_SR
1477	Crackers, wheat, regular	Baked Products	72.00 mg	17%	USDA_SR
1478	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	72.00 mg	17%	USDA_SR
1479	Egg, white, dried, powder, stabilized, glucose reduced	Dairy and Egg Products	72.00 mg	17%	USDA_SR
1480	Snacks, shrimp cracker	Snacks	72.00 mg	17%	USDA_SR
1481	Syrups, malt	Sweets	72.00 mg	17%	USDA_SR
1482	Candies, MARS SNACKFOOD US, SNICKERS Bar	Sweets	72.00 mg	17%	USDA_SR
1483	Soybeans, mature seeds, sprouted, raw	Vegetables and Vegetable Products	72.00 mg	17%	USDA_SR
1484	Candies, MARS SNACKFOOD US, MARS Almond Bar	Sweets	72.00 mg	17%	USDA_SR
1485	Snacks, granola bars, hard, chocolate chip	Snacks	72.00 mg	17%	USDA_SR
1486	Snacks, granola bars, soft, uncoated, raisin	Snacks	72.00 mg	17%	USDA_SR
1487	Snacks, corn-based, extruded, chips, plain	Snacks	72.00 mg	17%	USDA_SR
1488	Cereal, ready to eat, honey almond flax, Kashi	Breakfast cereals	72.00 mg	17%	CNF
1489	Game meat, native, narwhal, meat, dried	Lamb, Veal and Game	72.00 mg	17%	CNF
1490	Sweets, syrups, malt	Sweets	72.00 mg	17%	CNF
1491	Candies, bars, Snickers	Sweets	72.00 mg	17%	CNF
1492	Candies, bars, Mars almond	Sweets	72.00 mg	17%	CNF
1493	Snacks, corn-based, extruded, chips, plain	Snacks	72.00 mg	17%	CNF
1494	Shake and bake, dry	Baked Products	72.00 mg	17%	CNF
1495	Tortilla, ready-to-bake / fry, corn	Baked Products	72.00 mg	17%	CNF
1496	Cracker, wheat	Baked Products	72.00 mg	17%	CNF
1497	Soybeans, mature seeds, sprouted, bean sprouts, raw	Vegetables and Vegetable Products	72.00 mg	17%	CNF
1498	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	72.00 mg	17%	CNF
1499	Egg, chicken, white, dried, powder, glucose reduced	Dairy and Egg Products	72.00 mg	17%	CNF
1500	Hummus, commercial	Legumes and Legume Products	71.10 mg	17%	USDA_FF

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Foods high in Magnesium

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