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 1651–1700 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1651 | Vine spinach, raw | Vegetables and Vegetable Products | 65.00 mg | 15% | CNF |
| 1652 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 65.00 mg | 15% | CNF |
| 1653 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 65.00 mg | 15% | CNF |
| 1654 | Fish, tuna, fresh, bluefin, cooked, dry heat | Finfish and Shellfish Products | 64.00 mg | 15% | USDA_SR |
| 1655 | Beverages, Protein powder soy based | Beverages | 64.00 mg | 15% | USDA_SR |
| 1656 | Basil, fresh | Spices and Herbs | 64.00 mg | 15% | USDA_SR |
| 1657 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 64.00 mg | 15% | USDA_SR |
| 1658 | Corn bran, crude | Cereal Grains and Pasta | 64.00 mg | 15% | USDA_SR |
| 1659 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 64.00 mg | 15% | USDA_SR |
| 1660 | Candies, milk chocolate coated coffee beans | Sweets | 64.00 mg | 15% | USDA_SR |
| 1661 | Quinoa, cooked | Cereal Grains and Pasta | 64.00 mg | 15% | USDA_SR |
| 1662 | Snacks, potato sticks | Snacks | 64.00 mg | 15% | USDA_SR |
| 1663 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 64.00 mg | 15% | USDA_SR |
| 1664 | Jute, potherb, raw | Vegetables and Vegetable Products | 64.00 mg | 15% | USDA_SR |
| 1665 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 64.00 mg | 15% | USDA_SR |
| 1666 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 64.00 mg | 15% | USDA_SR |
| 1667 | Chocolate-flavored hazelnut spread | Sweets | 64.00 mg | 15% | USDA_SR |
| 1668 | Plant-based beverage, protein powder, soy based, powder | Beverages | 64.00 mg | 15% | CNF |
| 1669 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 64.00 mg | 15% | CNF |
| 1670 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 64.00 mg | 15% | CNF |
| 1671 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 64.00 mg | 15% | CNF |
| 1672 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 64.00 mg | 15% | CNF |
| 1673 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 64.00 mg | 15% | CNF |
| 1674 | Candies, milk chocolate coated coffee beans | Sweets | 64.00 mg | 15% | CNF |
| 1675 | Grains, corn bran, crude | Cereals, Grains and Pasta | 64.00 mg | 15% | CNF |
| 1676 | Snacks, potato sticks | Snacks | 64.00 mg | 15% | CNF |
| 1677 | Fish, tuna, bluefin, fresh, baked or broiled | Finfish and Shellfish Products | 64.00 mg | 15% | CNF |
| 1678 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 64.00 mg | 15% | CNF |
| 1679 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 64.00 mg | 15% | CNF |
| 1680 | Jute, potherb, raw | Vegetables and Vegetable Products | 64.00 mg | 15% | CNF |
| 1681 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 64.00 mg | 15% | CNF |
| 1682 | Basil, fresh | Spices and Herbs | 64.00 mg | 15% | CNF |
| 1683 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 63.00 mg | 15% | USDA_SR |
| 1684 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 63.00 mg | 15% | USDA_SR |
| 1685 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 63.00 mg | 15% | USDA_SR |
| 1686 | Bread, boston brown, canned | Baked Products | 63.00 mg | 15% | USDA_SR |
| 1687 | Crustaceans, crab, alaska king, cooked, moist heat | Finfish and Shellfish Products | 63.00 mg | 15% | USDA_SR |
| 1688 | Fish, ling, raw | Finfish and Shellfish Products | 63.00 mg | 15% | USDA_SR |
| 1689 | Spearmint, fresh | Spices and Herbs | 63.00 mg | 15% | USDA_SR |
| 1690 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 63.00 mg | 15% | USDA_SR |
| 1691 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 63.00 mg | 15% | USDA_SR |
| 1692 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 63.00 mg | 15% | USDA_SR |
| 1693 | Crustaceans, crab, queen, cooked, moist heat | Finfish and Shellfish Products | 63.00 mg | 15% | USDA_SR |
| 1694 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 63.00 mg | 15% | USDA_SR |
| 1695 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 63.00 mg | 15% | USDA_SR |
| 1696 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 63.00 mg | 15% | USDA_SR |
| 1697 | Whale, beluga, meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 63.00 mg | 15% | USDA_SR |
| 1698 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 63.00 mg | 15% | USDA_SR |
| 1699 | Snacks, potato chips, plain, salted | Snacks | 63.00 mg | 15% | USDA_SR |
| 1700 | Candies, REESE'S BITES | Sweets | 63.00 mg | 15% | USDA_SR |
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