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 1001–1050 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1002 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 40.00 mg | 10% |
| 1003 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1004 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1005 | Snacks, potato chips, dried potatoes, plain | Snacks | 40.00 mg | 10% |
| 1006 | Leavening agent, yeast, baker's, compressed | Baked Products | 40.00 mg | 10% |
| 1007 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 40.00 mg | 10% |
| 1008 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1009 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 39.00 mg | 9% |
| 1010 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 39.00 mg | 9% |
| 1011 | Agave, cooked | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1012 | Snacks, bagel chips | Snacks | 39.00 mg | 9% |
| 1013 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1014 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 39.00 mg | 9% |
| 1015 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1016 | Bread, Italian | Baked Products | 39.00 mg | 9% |
| 1017 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1018 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1019 | Bread, white, commercial | Baked Products | 39.00 mg | 9% |
| 1020 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 39.00 mg | 9% |
| 1021 | Bread, white, commercial, reduced sodium | Baked Products | 39.00 mg | 9% |
| 1022 | Leavening agent, baking powder, double acting, phosphate | Baked Products | 39.00 mg | 9% |
| 1023 | New Zealand spinach, raw | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1024 | Bread, white with raisins, commercial, toasted | Baked Products | 39.00 mg | 9% |
| 1025 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 39.00 mg | 9% |
| 1026 | Hearts of palm, canned | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1027 | Cake, date square (matrimonial cake), homemade | Baked Products | 38.00 mg | 9% |
| 1028 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1029 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1030 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1031 | Bread, wheat germ, toasted | Baked Products | 38.00 mg | 9% |
| 1032 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1033 | Burdock root, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1034 | Candies, bars, Alpine White bar with almonds | Sweets | 38.00 mg | 9% |
| 1035 | Cress, garden, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1036 | Candies, ALMOND JOY BITES | Sweets | 38.00 mg | 9% |
| 1037 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1038 | Refried beans, canned, vegetarian | Legumes and Legume Products | 38.00 mg | 9% |
| 1039 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 38.00 mg | 9% |
| 1040 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 37.00 mg | 9% |
| 1041 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1042 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1043 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 37.00 mg | 9% |
| 1044 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 37.00 mg | 9% |
| 1045 | Indian, bread, paratha, whole-wheat | Baked Products | 37.00 mg | 9% |
| 1046 | Rice, spanish rice mix, unprepared | Mixed Dishes | 37.00 mg | 9% |
| 1047 | English muffin, wheat | Baked Products | 37.00 mg | 9% |
| 1048 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1049 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1050 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
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