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 1801–1850 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1801 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1802 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1803 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1804 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1805 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 60.00 mg | 14% | CNF |
| 1806 | Spices, cinnamon, ground | Spices and Herbs | 60.00 mg | 14% | CNF |
| 1807 | Nabisco, Nabisco Grahams Crackers | Baked Products | 59.00 mg | 14% | USDA_SR |
| 1808 | Crackers, melba toast, plain | Baked Products | 59.00 mg | 14% | USDA_SR |
| 1809 | Lentils, pink or red, raw | Legumes and Legume Products | 59.00 mg | 14% | USDA_SR |
| 1810 | Mollusks, scallop, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 59.00 mg | 14% | USDA_SR |
| 1811 | Crackers, melba toast, plain, without salt | Baked Products | 59.00 mg | 14% | USDA_SR |
| 1812 | Bread, wheat, toasted | Baked Products | 59.00 mg | 14% | USDA_SR |
| 1813 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 59.00 mg | 14% | USDA_SR |
| 1814 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 59.00 mg | 14% | USDA_SR |
| 1815 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 59.00 mg | 14% | USDA_SR |
| 1816 | Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES | Sweets | 59.00 mg | 14% | USDA_SR |
| 1817 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 59.00 mg | 14% | USDA_SR |
| 1818 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 59.00 mg | 14% | CNF |
| 1819 | Lentils, pink, raw | Legumes and Legume Products | 59.00 mg | 14% | CNF |
| 1820 | Cracker, melba toast, plain | Baked Products | 59.00 mg | 14% | CNF |
| 1821 | Cracker, melba toast, plain, unsalted | Baked Products | 59.00 mg | 14% | CNF |
| 1822 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 59.00 mg | 14% | CNF |
| 1823 | Mollusks, scallop, mixed species, breaded and fried | Finfish and Shellfish Products | 59.00 mg | 14% | CNF |
| 1824 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 59.00 mg | 14% | CNF |
| 1825 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 59.00 mg | 14% | CNF |
| 1826 | Cereal, ready to eat, Honey Bunches of Oats with almonds, Post | Breakfast cereals | 59.00 mg | 14% | CNF |
| 1827 | Snow crab, legs only, frozen | Finfish and Shellfish Products | 58.37 mg | 14% | USDA_FF |
| 1828 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 58.00 mg | 14% | USDA_SR |
| 1829 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 58.00 mg | 14% | USDA_SR |
| 1830 | Crustaceans, crab, dungeness, cooked, moist heat | Finfish and Shellfish Products | 58.00 mg | 14% | USDA_SR |
| 1831 | Mollusks, oyster, eastern, cooked, breaded and fried | Finfish and Shellfish Products | 58.00 mg | 14% | USDA_SR |
| 1832 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 58.00 mg | 14% | USDA_SR |
| 1833 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 58.00 mg | 14% | USDA_SR |
| 1834 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) | American Indian/Alaska Native Foods | 58.00 mg | 14% | USDA_SR |
| 1835 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 58.00 mg | 14% | USDA_SR |
| 1836 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 58.00 mg | 14% | USDA_SR |
| 1837 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% | USDA_SR |
| 1838 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% | USDA_SR |
| 1839 | Plantains, green, fried | Fruits and Fruit Juices | 58.00 mg | 14% | USDA_SR |
| 1840 | Snacks, potato chips, barbecue-flavor | Snacks | 58.00 mg | 14% | USDA_SR |
| 1841 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 58.00 mg | 14% | USDA_SR |
| 1842 | Fish, salmon, red (sockeye), native, filets with skin, smoked | Finfish and Shellfish Products | 58.00 mg | 14% | CNF |
| 1843 | Plantain, green, fried | Fruits and fruit juices | 58.00 mg | 14% | CNF |
| 1844 | Granola bar, chewy, low fat | Baked Products | 58.00 mg | 14% | CNF |
| 1845 | Cracker, wheat, low fat | Baked Products | 58.00 mg | 14% | CNF |
| 1846 | Fish, whitefish, native, smoked, baked | Finfish and Shellfish Products | 58.00 mg | 14% | CNF |
| 1847 | Candies, bars, MILKY WAY Dark Bar | Sweets | 58.00 mg | 14% | CNF |
| 1848 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 58.00 mg | 14% | CNF |
| 1849 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 58.00 mg | 14% | CNF |
| 1850 | Candies, bars, Nestle Crunch | Sweets | 58.00 mg | 14% | CNF |
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