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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Dandelion greens, raw | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1502 | Plantains, yellow, raw | Fruits and Fruit Juices | 36.00 mg | 9% |
| 1503 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 36.00 mg | 9% |
| 1504 | Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup | Sweets | 36.00 mg | 9% |
| 1505 | Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled | Pork Products | 36.00 mg | 9% |
| 1506 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 36.00 mg | 9% |
| 1507 | Cheese, swiss, low fat | Dairy and Egg Products | 36.00 mg | 9% |
| 1508 | Cheese, swiss, low sodium | Dairy and Egg Products | 36.00 mg | 9% |
| 1509 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 36.00 mg | 9% |
| 1510 | Candies, carob, unsweetened | Sweets | 36.00 mg | 9% |
| 1511 | Restaurant, Latino, pupusas con queso (pupusas, cheese) | Restaurant Foods | 36.00 mg | 9% |
| 1512 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 35.00 mg | 8% |
| 1513 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 35.00 mg | 8% |
| 1514 | Crustaceans, shrimp, raw | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1515 | Fish, cod, Pacific, cooked | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1516 | Fish, tuna, fresh, yellowfin, raw | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1517 | Fish, sheepshead, cooked, dry heat | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1518 | Fish, salmon, coho, wild, cooked, moist heat | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1519 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% |
| 1520 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 35.00 mg | 8% |
| 1521 | Fish, swordfish, cooked, dry heat | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1522 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1523 | Babyfood, cereal, oatmeal, prepared with whole milk | Baby Foods | 35.00 mg | 8% |
| 1524 | Snack, Pretzel, hard chocolate coated | Snacks | 35.00 mg | 8% |
| 1525 | Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry | Breakfast Cereals | 35.00 mg | 8% |
| 1526 | Turkey, ground, fat free, patties, broiled | Poultry Products | 35.00 mg | 8% |
| 1527 | Turkey, ground, fat free, pan-broiled crumbles | Poultry Products | 35.00 mg | 8% |
| 1528 | Bread, oat bran | Baked Products | 35.00 mg | 8% |
| 1529 | Refried beans, canned, traditional style | Legumes and Legume Products | 35.00 mg | 8% |
| 1530 | Babyfood, cereal, oatmeal, with honey, prepared with whole milk | Baby Foods | 35.00 mg | 8% |
| 1531 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 35.00 mg | 8% |
| 1532 | Chicken, nuggets, white meat, precooked, frozen, not reheated | Meals, Entrees, and Side Dishes | 35.00 mg | 8% |
| 1533 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% |
| 1534 | Mollusks, oyster, eastern, wild, cooked, moist heat | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1535 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 35.00 mg | 8% |
| 1536 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 35.00 mg | 8% |
| 1537 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 35.00 mg | 8% |
| 1538 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 35.00 mg | 8% |
| 1539 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 35.00 mg | 8% |
| 1540 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1541 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 35.00 mg | 8% |
| 1542 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 35.00 mg | 8% |
| 1543 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 35.00 mg | 8% |
| 1544 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 35.00 mg | 8% |
| 1545 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% |
| 1546 | Rice flour, white, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% |
| 1547 | Tamales, masa and pork filling (Hopi) | American Indian/Alaska Native Foods | 35.00 mg | 8% |
| 1548 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 35.00 mg | 8% |
| 1549 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 35.00 mg | 8% |
| 1550 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 35.00 mg | 8% |
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