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 2951–3000 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2951 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 36.00 mg | 9% | CNF |
| 2952 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 36.00 mg | 9% | CNF |
| 2953 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2954 | Burrito, beef and bean, microwaved | Mixed Dishes | 36.00 mg | 9% | CNF |
| 2955 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 36.00 mg | 9% | CNF |
| 2956 | Ptarmigan, native, meat, cooked | Poultry Products | 36.00 mg | 9% | CNF |
| 2957 | Cheese, swiss, low fat | Dairy and Egg Products | 36.00 mg | 9% | CNF |
| 2958 | Cheese, swiss, low sodium | Dairy and Egg Products | 36.00 mg | 9% | CNF |
| 2959 | Cracker, cheese, reduced sodium | Baked Products | 36.00 mg | 9% | CNF |
| 2960 | Deli-meat, chicken breast (honey glazed) | Sausages and Luncheon meats | 36.00 mg | 9% | CNF |
| 2961 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 36.00 mg | 9% | CNF |
| 2962 | Fast foods, mexican, chimichanga with beef | Fast Foods | 36.00 mg | 9% | CNF |
| 2963 | Pasta, corn, cooked | Cereals, Grains and Pasta | 36.00 mg | 9% | CNF |
| 2964 | Candies, fudge, chocolate, homemade | Sweets | 36.00 mg | 9% | CNF |
| 2965 | Candies, bars / chips, carob | Sweets | 36.00 mg | 9% | CNF |
| 2966 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 36.00 mg | 9% | CNF |
| 2967 | Cracker, standard snack-type, sandwich, with cheese filling | Baked Products | 36.00 mg | 9% | CNF |
| 2968 | Cracker, rusk toast | Baked Products | 36.00 mg | 9% | CNF |
| 2969 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 36.00 mg | 9% | CNF |
| 2970 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 36.00 mg | 9% | CNF |
| 2971 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 36.00 mg | 9% | CNF |
| 2972 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 36.00 mg | 9% | CNF |
| 2973 | Bread, white with raisins, commercial | Baked Products | 36.00 mg | 9% | CNF |
| 2974 | Peas, split, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2975 | Lentils, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2976 | Peas, split, boiled | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2977 | Lentils, boiled | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2978 | Meatless, sausage | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2979 | Fish, salmon, coho, wild, poached | Finfish and Shellfish Products | 36.00 mg | 9% | CNF |
| 2980 | Fish, mackerel, pacific and jack, mixed species, baked or broiled | Finfish and Shellfish Products | 36.00 mg | 9% | CNF |
| 2981 | Crustaceans, crab, blue, canned, drained | Finfish and Shellfish Products | 36.00 mg | 9% | CNF |
| 2982 | Crustaceans, crab, blue, boiled or steamed | Finfish and Shellfish Products | 36.00 mg | 9% | CNF |
| 2983 | Fish, salmon, sockeye (red), baked or broiled | Finfish and Shellfish Products | 36.00 mg | 9% | CNF |
| 2984 | Potato pancake, homemade | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2985 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2986 | Dandelion greens, raw | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2987 | Pork, loin, tenderloin, lean, broiled | Pork Products | 36.00 mg | 9% | CNF |
| 2988 | Soup, split pea with ham, canned, condensed | Soups, Sauces and Gravies | 36.00 mg | 9% | CNF |
| 2989 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 36.00 mg | 9% | CNF |
| 2990 | Cheese, gruyere | Dairy and Egg Products | 36.00 mg | 9% | CNF |
| 2991 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 35.90 mg | 9% | USDA_FF |
| 2992 | Tuna, ahi or yellowfin, frozen, wild caught | Finfish and Shellfish Products | 35.48 mg | 8% | USDA_FF |
| 2993 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 35.37 mg | 8% | USDA_FF |
| 2994 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 35.21 mg | 8% | USDA_FF |
| 2995 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2996 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2997 | Crustaceans, shrimp, raw | Finfish and Shellfish Products | 35.00 mg | 8% | USDA_SR |
| 2998 | Fish, cod, Pacific, cooked | Finfish and Shellfish Products | 35.00 mg | 8% | USDA_SR |
| 2999 | Fish, tuna, fresh, yellowfin, raw | Finfish and Shellfish Products | 35.00 mg | 8% | USDA_SR |
| 3000 | Fish, sheepshead, cooked, dry heat | Finfish and Shellfish Products | 35.00 mg | 8% | USDA_SR |
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