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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% |
| 902 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 50.00 mg | 12% |
| 903 | Parsley, fresh | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 904 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 50.00 mg | 12% |
| 905 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 906 | Teff, cooked | Cereal Grains and Pasta | 50.00 mg | 12% |
| 907 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 50.00 mg | 12% |
| 908 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 50.00 mg | 12% |
| 909 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 910 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 911 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 49.00 mg | 12% |
| 912 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 49.00 mg | 12% |
| 913 | Cookies, gingersnaps | Baked Products | 49.00 mg | 12% |
| 914 | Babyfood, cookies | Baby Foods | 49.00 mg | 12% |
| 915 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 49.00 mg | 12% |
| 916 | Spelt, cooked | Cereal Grains and Pasta | 49.00 mg | 12% |
| 917 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 49.00 mg | 12% |
| 918 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 919 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 49.00 mg | 12% |
| 920 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 49.00 mg | 12% |
| 921 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 49.00 mg | 12% |
| 922 | Candies, praline, prepared-from-recipe | Sweets | 49.00 mg | 12% |
| 923 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 924 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% |
| 925 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 48.00 mg | 11% |
| 926 | Cookies, oatmeal, dry mix | Baked Products | 48.00 mg | 11% |
| 927 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% |
| 928 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% |
| 929 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% |
| 930 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% |
| 931 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% |
| 932 | Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted | Baby Foods | 48.00 mg | 11% |
| 933 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 48.00 mg | 11% |
| 934 | Miso | Legumes and Legume Products | 48.00 mg | 11% |
| 935 | Peanut flour, low fat | Legumes and Legume Products | 48.00 mg | 11% |
| 936 | Mustard, prepared, yellow | Spices and Herbs | 48.00 mg | 11% |
| 937 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 938 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 48.00 mg | 11% |
| 939 | Candies, truffles, prepared-from-recipe | Sweets | 48.00 mg | 11% |
| 940 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 941 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 942 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 943 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 48.00 mg | 11% |
| 944 | Syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% |
| 945 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% |
| 946 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 47.00 mg | 11% |
| 947 | Pancakes, special dietary, dry mix | Baked Products | 47.00 mg | 11% |
| 948 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 47.00 mg | 11% |
| 949 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% |
| 950 | Crackers, standard snack-type, with whole wheat | Baked Products | 47.00 mg | 11% |
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