Foods high in Magnesium

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 1901–1950 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
1901	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces and Gravies	56.00 mg	13%	CNF
1902	Bread, protein (includes gluten), toasted	Baked Products	56.00 mg	13%	CNF
1903	Cracker, melba toast, wheat	Baked Products	56.00 mg	13%	CNF
1904	Cracker, cheese, sandwich-type, with peanut butter filling	Baked Products	56.00 mg	13%	CNF
1905	Beans, french, mature seeds, boiled, salted	Legumes and Legume Products	56.00 mg	13%	CNF
1906	Beans, french, mature seeds, boiled	Legumes and Legume Products	56.00 mg	13%	CNF
1907	Mollusks, abalone, mixed species, flour coated, fried	Finfish and Shellfish Products	56.00 mg	13%	CNF
1908	Seeds, lotus seeds, raw	Nuts and Seeds	56.00 mg	13%	CNF
1909	Beans, lima, baby, frozen, boiled, drained	Vegetables and Vegetable Products	56.00 mg	13%	CNF
1910	Spinach, canned, solids and liquid	Vegetables and Vegetable Products	56.00 mg	13%	CNF
1911	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	56.00 mg	13%	CNF
1912	Gravy, au jus, dehydrated	Soups, Sauces and Gravies	56.00 mg	13%	CNF
1913	Soup, broth, chicken, cubed, dehydrated	Soups, Sauces and Gravies	56.00 mg	13%	CNF
1914	Soup, broth, chicken, dehydrated	Soups, Sauces and Gravies	56.00 mg	13%	CNF
1915	Babyfood, cereal, rice, with milk powder and fruit, dry	Babyfoods	56.00 mg	13%	CNF
1916	Fish, sablefish, raw	Finfish and Shellfish Products	55.00 mg	13%	USDA_SR
1917	Crackers, standard snack-type, sandwich, with peanut butter filling	Baked Products	55.00 mg	13%	USDA_SR
1918	Cookies, chocolate chip, prepared from recipe, made with margarine	Baked Products	55.00 mg	13%	USDA_SR
1919	Cereals ready-to-eat, QUAKER, Christmas Crunch	Breakfast Cereals	55.00 mg	13%	USDA_SR
1920	Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder	Baby Foods	55.00 mg	13%	USDA_SR
1921	Snacks, granola bar, QUAKER, DIPPS, all flavors	Snacks	55.00 mg	13%	USDA_SR
1922	Cookies, chocolate chip, prepared from recipe, made with butter	Baked Products	55.00 mg	13%	USDA_SR
1923	Bread, reduced-calorie, oat bran, toasted	Baked Products	55.00 mg	13%	USDA_SR
1924	Bread, reduced-calorie, oat bran	Baked Products	55.00 mg	13%	USDA_SR
1925	Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder	Baby Foods	55.00 mg	13%	USDA_SR
1926	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	Baby Foods	55.00 mg	13%	USDA_SR
1927	Dill weed, fresh	Spices and Herbs	55.00 mg	13%	USDA_SR
1928	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Breakfast Cereals	55.00 mg	13%	USDA_SR
1929	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	Breakfast Cereals	55.00 mg	13%	USDA_SR
1930	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	55.00 mg	13%	USDA_SR
1931	Babyfood, vegetables, spinach, creamed, strained	Baby Foods	55.00 mg	13%	USDA_SR
1932	Agave, raw (Southwest)	American Indian/Alaska Native Foods	55.00 mg	13%	USDA_SR
1933	Snacks, granola bars, hard, peanut butter	Snacks	55.00 mg	13%	USDA_SR
1934	Amaranth leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	55.00 mg	13%	USDA_SR
1935	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted	Baby Foods	55.00 mg	13%	USDA_SR
1936	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder	Baby Foods	55.00 mg	13%	USDA_SR
1937	Candies, MOUNDS Candy Bar	Sweets	55.00 mg	13%	USDA_SR
1938	Amaranth leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	55.00 mg	13%	USDA_SR
1939	Cowpeas (blackeyes), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	55.00 mg	13%	USDA_SR
1940	Amaranth leaves, raw	Vegetables and Vegetable Products	55.00 mg	13%	USDA_SR
1941	Candies, fudge, chocolate, with nuts, prepared-from-recipe	Sweets	55.00 mg	13%	USDA_SR
1942	Bread, kneel down (Navajo)	American Indian/Alaska Native Foods	55.00 mg	13%	USDA_SR
1943	Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor	Snacks	55.00 mg	13%	USDA_SR
1944	Granola bar, chewy, chocolate coated, all flavours	Baked Products	55.00 mg	13%	CNF
1945	Artichoke, marinated	Vegetables and Vegetable Products	55.00 mg	13%	CNF
1946	Agave, raw	Vegetables and Vegetable Products	55.00 mg	13%	CNF
1947	Candies, bars, Mounds	Sweets	55.00 mg	13%	CNF
1948	Candies, fudge, chocolate with nuts, homemade	Sweets	55.00 mg	13%	CNF
1949	Snacks, potato chips, dried potatoes, sour cream and onion	Snacks	55.00 mg	13%	CNF
1950	Cookie, chocolate chip, homemade, made with butter	Baked Products	55.00 mg	13%	CNF

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Foods high in Magnesium

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