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 751–800 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 56.00 mg | 13% |
| 752 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 753 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 754 | Seeds, lotus seeds, raw | Nuts and Seeds | 56.00 mg | 13% |
| 755 | Cracker, melba toast, wheat | Baked Products | 56.00 mg | 13% |
| 756 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 56.00 mg | 13% |
| 757 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 758 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 56.00 mg | 13% |
| 759 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 760 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 56.00 mg | 13% |
| 761 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 56.00 mg | 13% |
| 762 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 763 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 56.00 mg | 13% |
| 764 | Bread, protein (includes gluten), toasted | Baked Products | 56.00 mg | 13% |
| 765 | Agave, raw | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 766 | Spices, dill weed, fresh | Spices and Herbs | 55.00 mg | 13% |
| 767 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 55.00 mg | 13% |
| 768 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 55.00 mg | 13% |
| 769 | Candies, bars, Mounds | Sweets | 55.00 mg | 13% |
| 770 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 771 | Candies, fudge, chocolate with nuts, homemade | Sweets | 55.00 mg | 13% |
| 772 | Artichoke, marinated | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 773 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 774 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 775 | Roll, dinner, rye | Baked Products | 54.00 mg | 13% |
| 776 | Date, medjool | Fruits and fruit juices | 54.00 mg | 13% |
| 777 | Carob (St. John's bread), flour | Legumes and Legume Products | 54.00 mg | 13% |
| 778 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 54.00 mg | 13% |
| 779 | Roll, pumpernickel | Baked Products | 54.00 mg | 13% |
| 780 | Lupins, boiled | Legumes and Legume Products | 54.00 mg | 13% |
| 781 | Sweets, topping, nuts in syrup | Sweets | 54.00 mg | 13% |
| 782 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% |
| 783 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 54.00 mg | 13% |
| 784 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 785 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 786 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 54.00 mg | 13% |
| 787 | Lupins, boiled, salted | Legumes and Legume Products | 54.00 mg | 13% |
| 788 | Leavening agent, yeast, baker's, active, dry | Baked Products | 54.00 mg | 13% |
| 789 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 54.00 mg | 13% |
| 790 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 54.00 mg | 13% |
| 791 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 54.00 mg | 13% |
| 792 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 793 | Succotash, boiled, drained | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 794 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 795 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 796 | Snacks, vegetable chips | Snacks | 53.00 mg | 13% |
| 797 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% |
| 798 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 53.00 mg | 13% |
| 799 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% |
| 800 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 53.00 mg | 13% |
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