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 2901–2950 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Cookies, chocolate chip, dry mix | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2902 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2903 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches | Breakfast Cereals | 36.00 mg | 9% | USDA_SR |
| 2904 | Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 36.00 mg | 9% | USDA_SR |
| 2905 | Sausage, meatless | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2906 | Crustaceans, crab, blue, cooked, moist heat | Finfish and Shellfish Products | 36.00 mg | 9% | USDA_SR |
| 2907 | Fish, salmon, sockeye, cooked, dry heat | Finfish and Shellfish Products | 36.00 mg | 9% | USDA_SR |
| 2908 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2909 | Infant formula, NESTLE, GOOD START SUPREME, with iron, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2910 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 36.00 mg | 9% | USDA_SR |
| 2911 | Chicken breast, fat-free, mesquite flavor, sliced | Sausages and Luncheon Meats | 36.00 mg | 9% | USDA_SR |
| 2912 | Oscar Mayer, Chicken Breast (honey glazed) | Sausages and Luncheon Meats | 36.00 mg | 9% | USDA_SR |
| 2913 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2914 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2915 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2916 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2917 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2918 | Burrito, beef and bean, microwaved | Meals, Entrees, and Side Dishes | 36.00 mg | 9% | USDA_SR |
| 2919 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 36.00 mg | 9% | USDA_SR |
| 2920 | Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat | Finfish and Shellfish Products | 36.00 mg | 9% | USDA_SR |
| 2921 | Crustaceans, crab, blue, canned | Finfish and Shellfish Products | 36.00 mg | 9% | USDA_SR |
| 2922 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2923 | Currants, zante, dried | Fruits and Fruit Juices | 36.00 mg | 9% | USDA_SR |
| 2924 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 36.00 mg | 9% | USDA_SR |
| 2925 | Sauce, cheese sauce mix, dry | Soups, Sauces, and Gravies | 36.00 mg | 9% | USDA_SR |
| 2926 | Ice cream, light, soft serve, chocolate | Dairy and Egg Products | 36.00 mg | 9% | USDA_SR |
| 2927 | Cheese, gruyere | Dairy and Egg Products | 36.00 mg | 9% | USDA_SR |
| 2928 | Soup, pea, split with ham, canned, condensed | Soups, Sauces, and Gravies | 36.00 mg | 9% | USDA_SR |
| 2929 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 36.00 mg | 9% | USDA_SR |
| 2930 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2931 | Potato pancakes | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2932 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2933 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2934 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 36.00 mg | 9% | USDA_SR |
| 2935 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2936 | Dandelion greens, raw | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2937 | Plantains, yellow, raw | Fruits and Fruit Juices | 36.00 mg | 9% | USDA_SR |
| 2938 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 36.00 mg | 9% | USDA_SR |
| 2939 | Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup | Sweets | 36.00 mg | 9% | USDA_SR |
| 2940 | Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled | Pork Products | 36.00 mg | 9% | USDA_SR |
| 2941 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 36.00 mg | 9% | USDA_SR |
| 2942 | Cheese, swiss, low fat | Dairy and Egg Products | 36.00 mg | 9% | USDA_SR |
| 2943 | Cheese, swiss, low sodium | Dairy and Egg Products | 36.00 mg | 9% | USDA_SR |
| 2944 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 36.00 mg | 9% | USDA_SR |
| 2945 | Candies, carob, unsweetened | Sweets | 36.00 mg | 9% | USDA_SR |
| 2946 | Restaurant, Latino, pupusas con queso (pupusas, cheese) | Restaurant Foods | 36.00 mg | 9% | USDA_SR |
| 2947 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 36.00 mg | 9% | CNF |
| 2948 | Babyfood, cereal, wheat, dry | Babyfoods | 36.00 mg | 9% | CNF |
| 2949 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 36.00 mg | 9% | CNF |
| 2950 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 36.00 mg | 9% | CNF |
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