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 1751–1800 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1751 | Candies, bars, 5th Avenue | Sweets | 62.00 mg | 15% | CNF |
| 1752 | Cracker, wheat, low sodium | Baked Products | 62.00 mg | 15% | CNF |
| 1753 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 62.00 mg | 15% | CNF |
| 1754 | Nuts, acorns, raw | Nuts and Seeds | 62.00 mg | 15% | CNF |
| 1755 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% | CNF |
| 1756 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% | CNF |
| 1757 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 62.00 mg | 15% | CNF |
| 1758 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 62.00 mg | 15% | CNF |
| 1759 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 61.00 mg | 15% | USDA_SR |
| 1760 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 61.00 mg | 15% | USDA_SR |
| 1761 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | Breakfast Cereals | 61.00 mg | 15% | USDA_SR |
| 1762 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 61.00 mg | 15% | USDA_SR |
| 1763 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds | Breakfast Cereals | 61.00 mg | 15% | USDA_SR |
| 1764 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 61.00 mg | 15% | USDA_SR |
| 1765 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | Breakfast Cereals | 61.00 mg | 15% | USDA_SR |
| 1766 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 61.00 mg | 15% | USDA_SR |
| 1767 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% | USDA_SR |
| 1768 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 61.00 mg | 15% | CNF |
| 1769 | Muffin, wheat bran, dry mix, prepared | Baked Products | 61.00 mg | 15% | CNF |
| 1770 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% | CNF |
| 1771 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 61.00 mg | 15% | CNF |
| 1772 | Candies, bars, Twix peanut butter cookie | Sweets | 61.00 mg | 15% | CNF |
| 1773 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 61.00 mg | 15% | CNF |
| 1774 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 61.00 mg | 15% | CNF |
| 1775 | Mollusks, octopus, common, cooked, moist heat | Finfish and Shellfish Products | 60.00 mg | 14% | USDA_SR |
| 1776 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% | USDA_SR |
| 1777 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 60.00 mg | 14% | USDA_SR |
| 1778 | Mollusks, cuttlefish, mixed species, cooked, moist heat | Finfish and Shellfish Products | 60.00 mg | 14% | USDA_SR |
| 1779 | Spices, cinnamon, ground | Spices and Herbs | 60.00 mg | 14% | USDA_SR |
| 1780 | Milk, dry, nonfat, calcium reduced | Dairy and Egg Products | 60.00 mg | 14% | USDA_SR |
| 1781 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 60.00 mg | 14% | USDA_SR |
| 1782 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 60.00 mg | 14% | USDA_SR |
| 1783 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1784 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1785 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1786 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1787 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1788 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1789 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1790 | Fish, mackerel, salted | Finfish and Shellfish Products | 60.00 mg | 14% | USDA_SR |
| 1791 | Caribou, rump meat, half dried (Alaska Native) | American Indian/Alaska Native Foods | 60.00 mg | 14% | USDA_SR |
| 1792 | Artichoke, canned | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1793 | Muffin bar, all flavours | Baked Products | 60.00 mg | 14% | CNF |
| 1794 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% | CNF |
| 1795 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1796 | Goose, wild (Canada goose), native, meat, smoked, dried | Poultry Products | 60.00 mg | 14% | CNF |
| 1797 | Fish, mackerel, salted | Finfish and Shellfish Products | 60.00 mg | 14% | CNF |
| 1798 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1799 | Mollusks, octopus, common, boiled or steamed | Finfish and Shellfish Products | 60.00 mg | 14% | CNF |
| 1800 | Mollusks, cuttlefish, mixed spsecies, boiled or steamed | Finfish and Shellfish Products | 60.00 mg | 14% | CNF |
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