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 3001–3050 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3001 | Fish, salmon, coho, wild, cooked, moist heat | Finfish and Shellfish Products | 35.00 mg | 8% | USDA_SR |
| 3002 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 3003 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 3004 | Fish, swordfish, cooked, dry heat | Finfish and Shellfish Products | 35.00 mg | 8% | USDA_SR |
| 3005 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 35.00 mg | 8% | USDA_SR |
| 3006 | Babyfood, cereal, oatmeal, prepared with whole milk | Baby Foods | 35.00 mg | 8% | USDA_SR |
| 3007 | Snack, Pretzel, hard chocolate coated | Snacks | 35.00 mg | 8% | USDA_SR |
| 3008 | Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry | Breakfast Cereals | 35.00 mg | 8% | USDA_SR |
| 3009 | Turkey, ground, fat free, patties, broiled | Poultry Products | 35.00 mg | 8% | USDA_SR |
| 3010 | Turkey, ground, fat free, pan-broiled crumbles | Poultry Products | 35.00 mg | 8% | USDA_SR |
| 3011 | Bread, oat bran | Baked Products | 35.00 mg | 8% | USDA_SR |
| 3012 | Refried beans, canned, traditional style | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 3013 | Babyfood, cereal, oatmeal, with honey, prepared with whole milk | Baby Foods | 35.00 mg | 8% | USDA_SR |
| 3014 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 35.00 mg | 8% | USDA_SR |
| 3015 | Chicken, nuggets, white meat, precooked, frozen, not reheated | Meals, Entrees, and Side Dishes | 35.00 mg | 8% | USDA_SR |
| 3016 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 3017 | Mollusks, oyster, eastern, wild, cooked, moist heat | Finfish and Shellfish Products | 35.00 mg | 8% | USDA_SR |
| 3018 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 35.00 mg | 8% | USDA_SR |
| 3019 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 35.00 mg | 8% | USDA_SR |
| 3020 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 35.00 mg | 8% | USDA_SR |
| 3021 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 35.00 mg | 8% | USDA_SR |
| 3022 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 35.00 mg | 8% | USDA_SR |
| 3023 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 35.00 mg | 8% | USDA_SR |
| 3024 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 35.00 mg | 8% | USDA_SR |
| 3025 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 35.00 mg | 8% | USDA_SR |
| 3026 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 35.00 mg | 8% | USDA_SR |
| 3027 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 35.00 mg | 8% | USDA_SR |
| 3028 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 3029 | Rice flour, white, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 3030 | Tamales, masa and pork filling (Hopi) | American Indian/Alaska Native Foods | 35.00 mg | 8% | USDA_SR |
| 3031 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 35.00 mg | 8% | USDA_SR |
| 3032 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 3033 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 3034 | Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 35.00 mg | 8% | USDA_SR |
| 3035 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 35.00 mg | 8% | USDA_SR |
| 3036 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 35.00 mg | 8% | USDA_SR |
| 3037 | Raisins, golden, seedless | Fruits and Fruit Juices | 35.00 mg | 8% | USDA_SR |
| 3038 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled | Pork Products | 35.00 mg | 8% | USDA_SR |
| 3039 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 35.00 mg | 8% | USDA_SR |
| 3040 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 35.00 mg | 8% | CNF |
| 3041 | Bread, made with milk, commercial | Baked Products | 35.00 mg | 8% | CNF |
| 3042 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 35.00 mg | 8% | CNF |
| 3043 | Cookie, oatmeal sandwich, cream filling | Baked Products | 35.00 mg | 8% | CNF |
| 3044 | Snacks, pretzels, hard, chocolate coated | Snacks | 35.00 mg | 8% | CNF |
| 3045 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% | CNF |
| 3046 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% | CNF |
| 3047 | Chicken nuggets, white meat, pre-cooked, frozen, not heated | Poultry Products | 35.00 mg | 8% | CNF |
| 3048 | Cheese, processed product, cheddar, loaf | Dairy and Egg Products | 35.00 mg | 8% | CNF |
| 3049 | Fish, cod (scrod), Atlantic, dried and salted, soaked in water | Finfish and Shellfish Products | 35.00 mg | 8% | CNF |
| 3050 | Coffee latte, prepared with whole milk | Beverages | 35.00 mg | 8% | CNF |
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