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 2751–2800 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2751 | New Zealand spinach, raw | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2752 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2753 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 39.00 mg | 9% | CNF |
| 2754 | Fish, smelt, rainbow, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2755 | Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled | Lamb, Veal, and Game Products | 38.00 mg | 9% | USDA_SR |
| 2756 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 38.00 mg | 9% | USDA_SR |
| 2757 | Refried beans, canned, vegetarian | Legumes and Legume Products | 38.00 mg | 9% | USDA_SR |
| 2758 | Fish, yellowtail, mixed species, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2759 | Fish, wolffish, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2760 | Fish, shad, american, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2761 | Crustaceans, lobster, northern, raw | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2762 | Fish, carp, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2763 | Cookies, chocolate, made with rice cereal | Baked Products | 38.00 mg | 9% | USDA_SR |
| 2764 | Rolls, hamburger, whole grain white, calcium-fortified | Baked Products | 38.00 mg | 9% | USDA_SR |
| 2765 | Fish, perch, mixed species, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2766 | Fish, mackerel, spanish, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2767 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 38.00 mg | 9% | USDA_SR |
| 2768 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 38.00 mg | 9% | USDA_SR |
| 2769 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal | Breakfast Cereals | 38.00 mg | 9% | USDA_SR |
| 2770 | Crackers, wheat, sandwich, with peanut butter filling | Baked Products | 38.00 mg | 9% | USDA_SR |
| 2771 | Refried beans, canned, fat-free | Legumes and Legume Products | 38.00 mg | 9% | USDA_SR |
| 2772 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 38.00 mg | 9% | USDA_SR |
| 2773 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 38.00 mg | 9% | USDA_SR |
| 2774 | Fish, sunfish, pumpkin seed, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2775 | Fish, sucker, white, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2776 | Fish, pike, walleye, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2777 | Fish, milkfish, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2778 | Fish, drum, freshwater, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2779 | Fish, mahimahi, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2780 | Fish, bass, freshwater, mixed species, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2781 | Mollusks, squid, mixed species, cooked, fried | Finfish and Shellfish Products | 38.00 mg | 9% | USDA_SR |
| 2782 | Soup, chicken noodle, dry, mix | Soups, Sauces, and Gravies | 38.00 mg | 9% | USDA_SR |
| 2783 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 38.00 mg | 9% | USDA_SR |
| 2784 | Cheese, mexican, queso cotija | Dairy and Egg Products | 38.00 mg | 9% | USDA_SR |
| 2785 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2786 | School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Cheese Pizza, frozen | Fast Foods | 38.00 mg | 9% | USDA_SR |
| 2787 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2788 | Burdock root, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2789 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2790 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 38.00 mg | 9% | USDA_SR |
| 2791 | Frostings, chocolate, creamy, dry mix | Sweets | 38.00 mg | 9% | USDA_SR |
| 2792 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2793 | Hearts of palm, canned | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2794 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2795 | Cress, garden, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2796 | Restaurant, Latino, pupusas del cerdo (pupusas, pork) | Restaurant Foods | 38.00 mg | 9% | USDA_SR |
| 2797 | Babyfood, cereal, oat, prepared with formula or breast milk | Babyfoods | 38.00 mg | 9% | CNF |
| 2798 | Mollusks, squid (calamari), mixed species, breaded and fried | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2799 | Refried beans, canned, vegetarian | Legumes and Legume Products | 38.00 mg | 9% | CNF |
| 2800 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
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