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 901–950 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Cassava (manioc), flour | Vegetables and Vegetable Products | 46.00 mg | 11% |
| 902 | Longan, dried | Fruits and fruit juices | 46.00 mg | 11% |
| 903 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 46.00 mg | 11% |
| 904 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 46.00 mg | 11% |
| 905 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 46.00 mg | 11% |
| 906 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 46.00 mg | 11% |
| 907 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 46.00 mg | 11% |
| 908 | Taro leaves, raw | Vegetables and Vegetable Products | 45.00 mg | 11% |
| 909 | Snacks, potato chips, dried potatoes, light | Snacks | 45.00 mg | 11% |
| 910 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 45.00 mg | 11% |
| 911 | Bread, white, commercial, with added fibre | Baked Products | 45.00 mg | 11% |
| 912 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% |
| 913 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 45.00 mg | 11% |
| 914 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 45.00 mg | 11% |
| 915 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 45.00 mg | 11% |
| 916 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 45.00 mg | 11% |
| 917 | Chili with beans, canned | Legumes and Legume Products | 45.00 mg | 11% |
| 918 | Snacks, sesame sticks, wheat-based, salted | Snacks | 45.00 mg | 11% |
| 919 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 45.00 mg | 11% |
| 920 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 45.00 mg | 11% |
| 921 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 44.00 mg | 10% |
| 922 | Candies, M&M's, plain chocolate candies | Sweets | 44.00 mg | 10% |
| 923 | Refried beans | Legumes and Legume Products | 44.00 mg | 10% |
| 924 | Breakfast tart, low fat | Baked Products | 44.00 mg | 10% |
| 925 | Grains, millet, cooked | Cereals, Grains and Pasta | 44.00 mg | 10% |
| 926 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 44.00 mg | 10% |
| 927 | Grains, couscous, dry | Cereals, Grains and Pasta | 44.00 mg | 10% |
| 928 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 929 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 930 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 43.00 mg | 10% |
| 931 | Bread crumbs, dry, grated, plain | Baked Products | 43.00 mg | 10% |
| 932 | Candies, bars, Baby Ruth | Sweets | 43.00 mg | 10% |
| 933 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% |
| 934 | Bread, rye | Baked Products | 43.00 mg | 10% |
| 935 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 43.00 mg | 10% |
| 936 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 43.00 mg | 10% |
| 937 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 938 | Cookie, oatmeal, homemade, without raisins | Baked Products | 43.00 mg | 10% |
| 939 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 43.00 mg | 10% |
| 940 | Ginger root, raw | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 941 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 942 | Potato, skin, baked | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 943 | Date, domestic, natural and dry | Fruits and fruit juices | 43.00 mg | 10% |
| 944 | Bread, italian, toasted | Baked Products | 43.00 mg | 10% |
| 945 | Snacks, potato chips, white, restructured, baked | Snacks | 43.00 mg | 10% |
| 946 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 43.00 mg | 10% |
| 947 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 948 | Bread, white, commercial, toasted | Baked Products | 43.00 mg | 10% |
| 949 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 43.00 mg | 10% |
| 950 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 43.00 mg | 10% |
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