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 851–900 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Beans, pinto, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% |
| 852 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 853 | Parsley, fresh | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 854 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 49.00 mg | 12% |
| 855 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 49.00 mg | 12% |
| 856 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 857 | Grains, spelt, cooked | Cereals, Grains and Pasta | 49.00 mg | 12% |
| 858 | Candies, praline, homemade | Sweets | 49.00 mg | 12% |
| 859 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 49.00 mg | 12% |
| 860 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 861 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 49.00 mg | 12% |
| 862 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 863 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 49.00 mg | 12% |
| 864 | Peas, split, raw | Legumes and Legume Products | 49.00 mg | 12% |
| 865 | Cookie, ginger snap | Baked Products | 49.00 mg | 12% |
| 866 | Beans, kidney, light red, boiled | Legumes and Legume Products | 48.00 mg | 11% |
| 867 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 48.00 mg | 11% |
| 868 | Peanut flour, low-fat | Legumes and Legume Products | 48.00 mg | 11% |
| 869 | Soybean, fermented products, miso | Legumes and Legume Products | 48.00 mg | 11% |
| 870 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 48.00 mg | 11% |
| 871 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% |
| 872 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 48.00 mg | 11% |
| 873 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% |
| 874 | Bread, rye, toasted | Baked Products | 48.00 mg | 11% |
| 875 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% |
| 876 | English muffin, multigrain (also granola), toasted | Baked Products | 48.00 mg | 11% |
| 877 | Sweets, syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% |
| 878 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 879 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 880 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 881 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 48.00 mg | 11% |
| 882 | Succotash, raw | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 883 | Beverage, bean | Legumes and Legume Products | 48.00 mg | 11% |
| 884 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 48.00 mg | 11% |
| 885 | Candies, truffles, homemade | Sweets | 48.00 mg | 11% |
| 886 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 48.00 mg | 11% |
| 887 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 888 | Grains, semolina | Cereals, Grains and Pasta | 47.00 mg | 11% |
| 889 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% |
| 890 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 47.00 mg | 11% |
| 891 | Arugula, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 892 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 893 | Candies, bars, Mr Goodbar | Sweets | 47.00 mg | 11% |
| 894 | Cracker, standard snack-type, with whole-wheat | Baked Products | 47.00 mg | 11% |
| 895 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 47.00 mg | 11% |
| 896 | Kale, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 897 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 46.00 mg | 11% |
| 898 | Longan, dried | Fruits and fruit juices | 46.00 mg | 11% |
| 899 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 46.00 mg | 11% |
| 900 | Babyfood, cereal, rice, dry | Babyfoods | 46.00 mg | 11% |
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