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 2701–2750 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2701 | Gravy, chicken, dehydrated | Soups, Sauces and Gravies | 40.00 mg | 10% | CNF |
| 2702 | Babyfood, cereal, mixed grain, prepared with formula or breast milk | Babyfoods | 40.00 mg | 10% | CNF |
| 2703 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 39.10 mg | 9% | USDA_FF |
| 2704 | Lobster, tail only, frozen, wild caught | Finfish and Shellfish Products | 39.04 mg | 9% | USDA_FF |
| 2705 | Crustaceans, shrimp, cooked | Finfish and Shellfish Products | 39.00 mg | 9% | USDA_SR |
| 2706 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 39.00 mg | 9% | USDA_SR |
| 2707 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 39.00 mg | 9% | USDA_SR |
| 2708 | Cookies, peanut butter, prepared from recipe | Baked Products | 39.00 mg | 9% | USDA_SR |
| 2709 | Soy protein isolate, potassium type | Legumes and Legume Products | 39.00 mg | 9% | USDA_SR |
| 2710 | Soy protein isolate | Legumes and Legume Products | 39.00 mg | 9% | USDA_SR |
| 2711 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 39.00 mg | 9% | USDA_SR |
| 2712 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 39.00 mg | 9% | USDA_SR |
| 2713 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 39.00 mg | 9% | USDA_SR |
| 2714 | Snacks, bagel chips, plain | Snacks | 39.00 mg | 9% | USDA_SR |
| 2715 | Leavening agents, baking powder, double-acting, straight phosphate | Baked Products | 39.00 mg | 9% | USDA_SR |
| 2716 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 39.00 mg | 9% | USDA_SR |
| 2717 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 39.00 mg | 9% | USDA_SR |
| 2718 | School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Turkey Pepperoni Pizza, frozen | Fast Foods | 39.00 mg | 9% | USDA_SR |
| 2719 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 39.00 mg | 9% | USDA_SR |
| 2720 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.00 mg | 9% | USDA_SR |
| 2721 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.00 mg | 9% | USDA_SR |
| 2722 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% | USDA_SR |
| 2723 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 39.00 mg | 9% | USDA_SR |
| 2724 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% | USDA_SR |
| 2725 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 39.00 mg | 9% | USDA_SR |
| 2726 | Pasta mix, classic beef, unprepared | Meals, Entrees, and Side Dishes | 39.00 mg | 9% | USDA_SR |
| 2727 | New Zealand spinach, raw | Vegetables and Vegetable Products | 39.00 mg | 9% | USDA_SR |
| 2728 | Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) | American Indian/Alaska Native Foods | 39.00 mg | 9% | USDA_SR |
| 2729 | Crackers, snack, Goya Crackers | Baked Products | 39.00 mg | 9% | USDA_SR |
| 2730 | Bread, made with milk, commercial, toasted | Baked Products | 39.00 mg | 9% | CNF |
| 2731 | Pasta mix, classic beef, unprepared | Mixed Dishes | 39.00 mg | 9% | CNF |
| 2732 | Snacks, bagel chips | Snacks | 39.00 mg | 9% | CNF |
| 2733 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2734 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2735 | Agave, cooked | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2736 | Game meat, native, caribou (reindeer), stomach, raw | Lamb, Veal and Game | 39.00 mg | 9% | CNF |
| 2737 | Fast foods, mexican, tostada with beef and cheese | Fast Foods | 39.00 mg | 9% | CNF |
| 2738 | Bread, white, commercial | Baked Products | 39.00 mg | 9% | CNF |
| 2739 | Bread, white, commercial, reduced sodium | Baked Products | 39.00 mg | 9% | CNF |
| 2740 | Leavening agent, baking powder, double acting, phosphate | Baked Products | 39.00 mg | 9% | CNF |
| 2741 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 39.00 mg | 9% | CNF |
| 2742 | Cookie, peanut butter, homemade, with margarine | Baked Products | 39.00 mg | 9% | CNF |
| 2743 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 39.00 mg | 9% | CNF |
| 2744 | Bread, white with raisins, commercial, toasted | Baked Products | 39.00 mg | 9% | CNF |
| 2745 | Bread, Italian | Baked Products | 39.00 mg | 9% | CNF |
| 2746 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 39.00 mg | 9% | CNF |
| 2747 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 39.00 mg | 9% | CNF |
| 2748 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 39.00 mg | 9% | CNF |
| 2749 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 39.00 mg | 9% | CNF |
| 2750 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
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