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 1701–1750 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 63.00 mg | 15% | USDA_SR |
| 1702 | Rye flour, medium | Cereal Grains and Pasta | 63.00 mg | 15% | USDA_SR |
| 1703 | Candies, sweet chocolate coated fondant | Sweets | 63.00 mg | 15% | USDA_SR |
| 1704 | Candies, milk chocolate | Sweets | 63.00 mg | 15% | USDA_SR |
| 1705 | Bread, 60% whole wheat, commercial | Baked Products | 63.00 mg | 15% | CNF |
| 1706 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 63.00 mg | 15% | CNF |
| 1707 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 63.00 mg | 15% | CNF |
| 1708 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 63.00 mg | 15% | CNF |
| 1709 | Grayling, native, raw | Finfish and Shellfish Products | 63.00 mg | 15% | CNF |
| 1710 | Candies, REESE'S BITES | Sweets | 63.00 mg | 15% | CNF |
| 1711 | Spices, spearmint, fresh | Spices and Herbs | 63.00 mg | 15% | CNF |
| 1712 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 63.00 mg | 15% | CNF |
| 1713 | Snacks, potato chips, plain, salted | Snacks | 63.00 mg | 15% | CNF |
| 1714 | Candies, bars / chips, milk chocolate, plain | Sweets | 63.00 mg | 15% | CNF |
| 1715 | Candies, fondant, sweet chocolate coated | Sweets | 63.00 mg | 15% | CNF |
| 1716 | Bread, Boston brown, canned | Baked Products | 63.00 mg | 15% | CNF |
| 1717 | Beans, white, boiled, salted | Legumes and Legume Products | 63.00 mg | 15% | CNF |
| 1718 | Beans, white, boiled | Legumes and Legume Products | 63.00 mg | 15% | CNF |
| 1719 | Beans, mungo, boiled, salted | Legumes and Legume Products | 63.00 mg | 15% | CNF |
| 1720 | Beans, mungo, boiled | Legumes and Legume Products | 63.00 mg | 15% | CNF |
| 1721 | Crustaceans, crab, atlantic snow crab (spider, queen), boiled or steamed | Finfish and Shellfish Products | 63.00 mg | 15% | CNF |
| 1722 | Crustaceans, crab, alaska king, boiled or steamed | Finfish and Shellfish Products | 63.00 mg | 15% | CNF |
| 1723 | Fish, ling, raw | Finfish and Shellfish Products | 63.00 mg | 15% | CNF |
| 1724 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 63.00 mg | 15% | CNF |
| 1725 | Crackers, wheat, low salt | Baked Products | 62.00 mg | 15% | USDA_SR |
| 1726 | Snacks, potato chips, lightly salted | Snacks | 62.00 mg | 15% | USDA_SR |
| 1727 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 62.00 mg | 15% | USDA_SR |
| 1728 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 62.00 mg | 15% | USDA_SR |
| 1729 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 62.00 mg | 15% | USDA_SR |
| 1730 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 62.00 mg | 15% | USDA_SR |
| 1731 | Nuts, acorns, raw | Nut and Seed Products | 62.00 mg | 15% | USDA_SR |
| 1732 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% | USDA_SR |
| 1733 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 62.00 mg | 15% | USDA_SR |
| 1734 | Candies, REESE'S Peanut Butter Cups | Sweets | 62.00 mg | 15% | USDA_SR |
| 1735 | Candies, milk chocolate, with rice cereal | Sweets | 62.00 mg | 15% | USDA_SR |
| 1736 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% | USDA_SR |
| 1737 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 62.00 mg | 15% | USDA_SR |
| 1738 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 62.00 mg | 15% | USDA_SR |
| 1739 | Caribou, shoulder meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 62.00 mg | 15% | USDA_SR |
| 1740 | Candies, 5TH AVENUE Candy Bar | Sweets | 62.00 mg | 15% | USDA_SR |
| 1741 | Seal, bearded (Oogruk), meat, partially dried (Alaska Native) | American Indian/Alaska Native Foods | 62.00 mg | 15% | USDA_SR |
| 1742 | Indian, bread, chapati or roti, plain | Baked Products | 62.00 mg | 15% | CNF |
| 1743 | Snacks, potato chips, lightly salted | Snacks | 62.00 mg | 15% | CNF |
| 1744 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% | CNF |
| 1745 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% | CNF |
| 1746 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 62.00 mg | 15% | CNF |
| 1747 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 62.00 mg | 15% | CNF |
| 1748 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 62.00 mg | 15% | CNF |
| 1749 | Candies, Reese's peanut butter cups | Sweets | 62.00 mg | 15% | CNF |
| 1750 | Candies, bars, milk chocolate with rice cereal | Sweets | 62.00 mg | 15% | CNF |
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