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 1501–1550 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 71.00 mg | 17% | USDA_SR |
| 1502 | Fish, sablefish, cooked, dry heat | Finfish and Shellfish Products | 71.00 mg | 17% | USDA_SR |
| 1503 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 71.00 mg | 17% | USDA_SR |
| 1504 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 71.00 mg | 17% | USDA_SR |
| 1505 | Snacks, plantain chips, salted | Snacks | 71.00 mg | 17% | USDA_SR |
| 1506 | Muffins, English, whole-wheat | Baked Products | 71.00 mg | 17% | USDA_SR |
| 1507 | Bread, wheat, sprouted, toasted | Baked Products | 71.00 mg | 17% | USDA_SR |
| 1508 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 71.00 mg | 17% | USDA_SR |
| 1509 | Snacks, crisped rice bar, almond | Snacks | 71.00 mg | 17% | USDA_SR |
| 1510 | Water convolvulus,raw | Vegetables and Vegetable Products | 71.00 mg | 17% | USDA_SR |
| 1511 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 71.00 mg | 17% | CNF |
| 1512 | Cracker, roasted vegetable | Baked Products | 71.00 mg | 17% | CNF |
| 1513 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 71.00 mg | 17% | CNF |
| 1514 | Snacks, plantain chips | Snacks | 71.00 mg | 17% | CNF |
| 1515 | Hummus, commercial | Legumes and Legume Products | 71.00 mg | 17% | CNF |
| 1516 | Snacks, crisped rice bar, almond | Snacks | 71.00 mg | 17% | CNF |
| 1517 | English muffin, whole wheat | Baked Products | 71.00 mg | 17% | CNF |
| 1518 | Fish, sablefish (black cod), baked or broiled | Finfish and Shellfish Products | 71.00 mg | 17% | CNF |
| 1519 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 71.00 mg | 17% | CNF |
| 1520 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 70.00 mg | 17% | USDA_SR |
| 1521 | Beverages, malted drink mix, chocolate, powder | Beverages | 70.00 mg | 17% | USDA_SR |
| 1522 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 70.00 mg | 17% | USDA_SR |
| 1523 | Cake, gingerbread, prepared from recipe | Baked Products | 70.00 mg | 17% | USDA_SR |
| 1524 | Cheese, gjetost | Dairy and Egg Products | 70.00 mg | 17% | USDA_SR |
| 1525 | Beet greens, raw | Vegetables and Vegetable Products | 70.00 mg | 17% | USDA_SR |
| 1526 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 70.00 mg | 17% | USDA_SR |
| 1527 | Snacks, potato chips, fat free, salted | Snacks | 70.00 mg | 17% | USDA_SR |
| 1528 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 70.00 mg | 17% | USDA_SR |
| 1529 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 70.00 mg | 17% | USDA_SR |
| 1530 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 70.00 mg | 17% | USDA_SR |
| 1531 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 70.00 mg | 17% | CNF |
| 1532 | Cracker, saltine (also oyster, soda, soup), whole wheat (includes multigrain) | Baked Products | 70.00 mg | 17% | CNF |
| 1533 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 70.00 mg | 17% | CNF |
| 1534 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 70.00 mg | 17% | CNF |
| 1535 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 70.00 mg | 17% | CNF |
| 1536 | Grains, rye flour, light | Cereals, Grains and Pasta | 70.00 mg | 17% | CNF |
| 1537 | Cake, gingerbread, homemade | Baked Products | 70.00 mg | 17% | CNF |
| 1538 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 70.00 mg | 17% | CNF |
| 1539 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 70.00 mg | 17% | CNF |
| 1540 | Malted milk, chocolate flavour, powder | Beverages | 70.00 mg | 17% | CNF |
| 1541 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 70.00 mg | 17% | CNF |
| 1542 | Beet greens, raw | Vegetables and Vegetable Products | 70.00 mg | 17% | CNF |
| 1543 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 70.00 mg | 17% | CNF |
| 1544 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 70.00 mg | 17% | CNF |
| 1545 | Cereal, ready to eat, Honeycomb, Post | Breakfast cereals | 70.00 mg | 17% | CNF |
| 1546 | Cheese, gjetost | Dairy and Egg Products | 70.00 mg | 17% | CNF |
| 1547 | Bread, pita, whole-wheat | Baked Products | 69.00 mg | 16% | USDA_SR |
| 1548 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 69.00 mg | 16% | USDA_SR |
| 1549 | Fish, anchovy, european, canned in oil, drained solids | Finfish and Shellfish Products | 69.00 mg | 16% | USDA_SR |
| 1550 | Snacks, granola bites, mixed flavors | Snacks | 69.00 mg | 16% | USDA_SR |
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