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 2201–2250 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 49.00 mg | 12% | CNF |
| 2202 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 49.00 mg | 12% | CNF |
| 2203 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 49.00 mg | 12% | CNF |
| 2204 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 49.00 mg | 12% | CNF |
| 2205 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 2206 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 48.00 mg | 11% | USDA_SR |
| 2207 | Cookies, oatmeal, dry mix | Baked Products | 48.00 mg | 11% | USDA_SR |
| 2208 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 2209 | Mollusks, abalone, mixed species, raw | Finfish and Shellfish Products | 48.00 mg | 11% | USDA_SR |
| 2210 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 2211 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 2212 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 2213 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 2214 | Babyfood, cereal, high protein, prepared with whole milk | Baby Foods | 48.00 mg | 11% | USDA_SR |
| 2215 | Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted | Baby Foods | 48.00 mg | 11% | USDA_SR |
| 2216 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 48.00 mg | 11% | USDA_SR |
| 2217 | Miso | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 2218 | Peanut flour, low fat | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 2219 | Mustard, prepared, yellow | Spices and Herbs | 48.00 mg | 11% | USDA_SR |
| 2220 | Soup, cream of vegetable, dry, powder | Soups, Sauces, and Gravies | 48.00 mg | 11% | USDA_SR |
| 2221 | School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Cheese Pizza 50/50 Cheese, frozen | Fast Foods | 48.00 mg | 11% | USDA_SR |
| 2222 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 48.00 mg | 11% | USDA_SR |
| 2223 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 48.00 mg | 11% | USDA_SR |
| 2224 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougats | Sweets | 48.00 mg | 11% | USDA_SR |
| 2225 | Candies, truffles, prepared-from-recipe | Sweets | 48.00 mg | 11% | USDA_SR |
| 2226 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% | USDA_SR |
| 2227 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 48.00 mg | 11% | USDA_SR |
| 2228 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 48.00 mg | 11% | USDA_SR |
| 2229 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 48.00 mg | 11% | USDA_SR |
| 2230 | Syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% | USDA_SR |
| 2231 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% | USDA_SR |
| 2232 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 48.00 mg | 11% | USDA_SR |
| 2233 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 2234 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 48.00 mg | 11% | CNF |
| 2235 | Candies, truffles, homemade | Sweets | 48.00 mg | 11% | CNF |
| 2236 | Beverage, bean | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2237 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 48.00 mg | 11% | CNF |
| 2238 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 48.00 mg | 11% | CNF |
| 2239 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 2240 | Sweets, syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% | CNF |
| 2241 | Candies, bars, Butterfinger | Sweets | 48.00 mg | 11% | CNF |
| 2242 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% | CNF |
| 2243 | English muffin, multigrain (also granola), toasted | Baked Products | 48.00 mg | 11% | CNF |
| 2244 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 48.00 mg | 11% | CNF |
| 2245 | Bread, rye, toasted | Baked Products | 48.00 mg | 11% | CNF |
| 2246 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2247 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2248 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2249 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2250 | Soybean, fermented products, miso | Legumes and Legume Products | 48.00 mg | 11% | CNF |
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