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 801–850 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Beans, navy, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% |
| 802 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 803 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 804 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 805 | Succotash, boiled, drained | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 806 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 807 | Snacks, vegetable chips | Snacks | 53.00 mg | 13% |
| 808 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 53.00 mg | 13% |
| 809 | Waffle, whole wheat, low fat | Baked Products | 53.00 mg | 13% |
| 810 | Beans, navy, boiled | Legumes and Legume Products | 53.00 mg | 13% |
| 811 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 53.00 mg | 13% |
| 812 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 53.00 mg | 13% |
| 813 | Borage, raw | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 814 | Bread, pumpernickel | Baked Products | 52.00 mg | 12% |
| 815 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 816 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 52.00 mg | 12% |
| 817 | Beans, adzuki, boiled | Legumes and Legume Products | 52.00 mg | 12% |
| 818 | Cookie, molasses | Baked Products | 52.00 mg | 12% |
| 819 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 820 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 52.00 mg | 12% |
| 821 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 52.00 mg | 12% |
| 822 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 823 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 52.00 mg | 12% |
| 824 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 52.00 mg | 12% |
| 825 | Candies, bars, Oh Henry! | Sweets | 51.00 mg | 12% |
| 826 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% |
| 827 | Arrowhead, raw | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 828 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 51.00 mg | 12% |
| 829 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 51.00 mg | 12% |
| 830 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% |
| 831 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% |
| 832 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 833 | Bagel, whole-wheat (multigrain) | Baked Products | 51.00 mg | 12% |
| 834 | Roselle, raw | Fruits and fruit juices | 51.00 mg | 12% |
| 835 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 836 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% |
| 837 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 838 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 51.00 mg | 12% |
| 839 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 50.00 mg | 12% |
| 840 | Beans, great northern, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% |
| 841 | Beans, pinto, boiled | Legumes and Legume Products | 50.00 mg | 12% |
| 842 | Grains, teff, cooked | Cereals, Grains and Pasta | 50.00 mg | 12% |
| 843 | Beans, pinto, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% |
| 844 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 50.00 mg | 12% |
| 845 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 50.00 mg | 12% |
| 846 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 50.00 mg | 12% |
| 847 | Beans, great northern, boiled | Legumes and Legume Products | 50.00 mg | 12% |
| 848 | Bread, white, commercial, with added fibre, toasted | Baked Products | 50.00 mg | 12% |
| 849 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 850 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% |
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