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 2651–2700 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2651 | Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder | Baby Foods | 40.00 mg | 10% | USDA_SR |
| 2652 | School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked | Fast Foods | 40.00 mg | 10% | USDA_SR |
| 2653 | Syrup, NESTLE, chocolate | Sweets | 40.00 mg | 10% | USDA_SR |
| 2654 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% | USDA_SR |
| 2655 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.00 mg | 10% | USDA_SR |
| 2656 | Fast foods, hush puppies | Fast Foods | 40.00 mg | 10% | USDA_SR |
| 2657 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% | USDA_SR |
| 2658 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.00 mg | 10% | USDA_SR |
| 2659 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 40.00 mg | 10% | USDA_SR |
| 2660 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 40.00 mg | 10% | USDA_SR |
| 2661 | Oat bran, cooked | Cereal Grains and Pasta | 40.00 mg | 10% | USDA_SR |
| 2662 | Snack, potato chips, made from dried potatoes, plain | Snacks | 40.00 mg | 10% | USDA_SR |
| 2663 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 40.00 mg | 10% | USDA_SR |
| 2664 | Horned melon (Kiwano) | Fruits and Fruit Juices | 40.00 mg | 10% | USDA_SR |
| 2665 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 40.00 mg | 10% | USDA_SR |
| 2666 | Tofu yogurt | Legumes and Legume Products | 40.00 mg | 10% | USDA_SR |
| 2667 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 40.00 mg | 10% | USDA_SR |
| 2668 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 40.00 mg | 10% | USDA_SR |
| 2669 | Quinoa burger patty, frozen | Mixed Dishes | 40.00 mg | 10% | CNF |
| 2670 | Cereal, ready-to-eat, Krave, Kellogg's | Breakfast cereals | 40.00 mg | 10% | CNF |
| 2671 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 40.00 mg | 10% | CNF |
| 2672 | Melon, horned | Fruits and fruit juices | 40.00 mg | 10% | CNF |
| 2673 | Cheese, processed product, cheddar, reduced fat, slices | Dairy and Egg Products | 40.00 mg | 10% | CNF |
| 2674 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 40.00 mg | 10% | CNF |
| 2675 | Instant breakfast, powder, chocolate, prepared with 2% milk | Beverages | 40.00 mg | 10% | CNF |
| 2676 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% | CNF |
| 2677 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% | CNF |
| 2678 | Game meat, native, beaver, meat, dried | Lamb, Veal and Game | 40.00 mg | 10% | CNF |
| 2679 | Dessert, frozen yogourt, chocolate, skim milk, with artificial sweetener | Sweets | 40.00 mg | 10% | CNF |
| 2680 | Emu, full rump, raw | Poultry Products | 40.00 mg | 10% | CNF |
| 2681 | Yogourt, tofu | Legumes and Legume Products | 40.00 mg | 10% | CNF |
| 2682 | Fast foods, side dish, hush puppies | Fast Foods | 40.00 mg | 10% | CNF |
| 2683 | Fast foods, mexican, burrito with beans | Fast Foods | 40.00 mg | 10% | CNF |
| 2684 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 40.00 mg | 10% | CNF |
| 2685 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 40.00 mg | 10% | CNF |
| 2686 | Snacks, potato chips, dried potatoes, plain | Snacks | 40.00 mg | 10% | CNF |
| 2687 | Bread stuffing, dry mix, unprepared | Baked Products | 40.00 mg | 10% | CNF |
| 2688 | Leavening agent, yeast, baker's, compressed | Baked Products | 40.00 mg | 10% | CNF |
| 2689 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 40.00 mg | 10% | CNF |
| 2690 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 40.00 mg | 10% | CNF |
| 2691 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 40.00 mg | 10% | CNF |
| 2692 | Fish, seatrout (weakfish), mixed species, baked or broiled | Finfish and Shellfish Products | 40.00 mg | 10% | CNF |
| 2693 | Fish, cusk, baked or broiled | Finfish and Shellfish Products | 40.00 mg | 10% | CNF |
| 2694 | Crustaceans, spiny lobster (crawfish, rock lobster), mixed species, raw | Finfish and Shellfish Products | 40.00 mg | 10% | CNF |
| 2695 | Crustaceans, shrimp, mixed species, breaded and fried | Finfish and Shellfish Products | 40.00 mg | 10% | CNF |
| 2696 | Fish, croaker, atlantic, raw | Finfish and Shellfish Products | 40.00 mg | 10% | CNF |
| 2697 | Fish, bass, striped, raw | Finfish and Shellfish Products | 40.00 mg | 10% | CNF |
| 2698 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 40.00 mg | 10% | CNF |
| 2699 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 40.00 mg | 10% | CNF |
| 2700 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 40.00 mg | 10% | CNF |
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