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 2551–2600 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2551 | Cardoon, raw | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2552 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2553 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 42.00 mg | 10% | CNF |
| 2554 | Lychee, dried | Fruits and fruit juices | 42.00 mg | 10% | CNF |
| 2555 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 42.00 mg | 10% | CNF |
| 2556 | Fish, sea bass, mixed species, raw | Finfish and Shellfish Products | 41.00 mg | 10% | USDA_SR |
| 2557 | Fish, herring, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 41.00 mg | 10% | USDA_SR |
| 2558 | Muffins, English, mixed-grain (includes granola) | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2559 | Cake, pudding-type, chocolate, dry mix | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2560 | Hormel Pillow Pak Sliced Turkey Pepperoni | Sausages and Luncheon Meats | 41.00 mg | 10% | USDA_SR |
| 2561 | Fish, mackerel, king, cooked, dry heat | Finfish and Shellfish Products | 41.00 mg | 10% | USDA_SR |
| 2562 | Fish, herring, Pacific, cooked, dry heat | Finfish and Shellfish Products | 41.00 mg | 10% | USDA_SR |
| 2563 | Fish, burbot, cooked, dry heat | Finfish and Shellfish Products | 41.00 mg | 10% | USDA_SR |
| 2564 | Fish, cod, Atlantic, canned, solids and liquid | Finfish and Shellfish Products | 41.00 mg | 10% | USDA_SR |
| 2565 | Fish, anchovy, european, raw | Finfish and Shellfish Products | 41.00 mg | 10% | USDA_SR |
| 2566 | Bagels, whole grain white | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2567 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2568 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2569 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2570 | Bread, wheat | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2571 | Bread, oatmeal, toasted | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2572 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2573 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2574 | Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2575 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2576 | Cheese substitute, mozzarella | Dairy and Egg Products | 41.00 mg | 10% | USDA_SR |
| 2577 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 41.00 mg | 10% | USDA_SR |
| 2578 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 41.00 mg | 10% | USDA_SR |
| 2579 | Cookies, gluten-free, chocolate wafer | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2580 | Gravy, instant beef, dry | Soups, Sauces, and Gravies | 41.00 mg | 10% | USDA_SR |
| 2581 | Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2582 | Cheese, romano | Dairy and Egg Products | 41.00 mg | 10% | USDA_SR |
| 2583 | School Lunch, pizza, pepperoni topping, thick crust, whole grain, frozen, cooked | Fast Foods | 41.00 mg | 10% | USDA_SR |
| 2584 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mg | 10% | USDA_SR |
| 2585 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mg | 10% | USDA_SR |
| 2586 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2587 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mg | 10% | USDA_SR |
| 2588 | Plantains, yellow, baked | Fruits and Fruit Juices | 41.00 mg | 10% | USDA_SR |
| 2589 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2590 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2591 | Cheese puffs and twists, corn based, baked, low fat | Snacks | 41.00 mg | 10% | USDA_SR |
| 2592 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mg | 10% | USDA_SR |
| 2593 | Plantains, green, raw | Fruits and Fruit Juices | 41.00 mg | 10% | USDA_SR |
| 2594 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 41.00 mg | 10% | USDA_SR |
| 2595 | Restaurant, Latino, black bean soup | Restaurant Foods | 41.00 mg | 10% | USDA_SR |
| 2596 | Glutino, Gluten Free Wafers, Milk Chocolate | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2597 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 41.00 mg | 10% | USDA_SR |
| 2598 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 41.00 mg | 10% | CNF |
| 2599 | Fish, burbot (loche), baked or broiled | Finfish and Shellfish Products | 41.00 mg | 10% | CNF |
| 2600 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mg | 10% | CNF |
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