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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Yardlong bean, raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 1002 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 44.00 mg | 10% |
| 1003 | Millet, cooked | Cereal Grains and Pasta | 44.00 mg | 10% |
| 1004 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 44.00 mg | 10% |
| 1005 | Restaurant, Mexican, refried beans | Restaurant Foods | 44.00 mg | 10% |
| 1006 | Bread, crumbs, dry, grated, plain | Baked Products | 43.00 mg | 10% |
| 1007 | Bread, reduced-calorie, wheat | Baked Products | 43.00 mg | 10% |
| 1008 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 43.00 mg | 10% |
| 1009 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% |
| 1010 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% |
| 1011 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 43.00 mg | 10% |
| 1012 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 43.00 mg | 10% |
| 1013 | Beans, baked, home prepared | Legumes and Legume Products | 43.00 mg | 10% |
| 1014 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 43.00 mg | 10% |
| 1015 | Bread, rye, toasted | Baked Products | 43.00 mg | 10% |
| 1016 | Dates, deglet noor | Fruits and Fruit Juices | 43.00 mg | 10% |
| 1017 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 43.00 mg | 10% |
| 1018 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1019 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1020 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1021 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1022 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 43.00 mg | 10% |
| 1023 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1024 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1025 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1026 | Ginger root, raw | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1027 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1028 | Snacks, potato chips, white, restructured, baked | Snacks | 43.00 mg | 10% |
| 1029 | Candies, NESTLE, BABY RUTH Bar | Sweets | 43.00 mg | 10% |
| 1030 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 42.00 mg | 10% |
| 1031 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 10% |
| 1032 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 42.00 mg | 10% |
| 1033 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 10% |
| 1034 | Croutons, seasoned | Baked Products | 42.00 mg | 10% |
| 1035 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 42.00 mg | 10% |
| 1036 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1037 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1038 | TACO BELL, Nachos | Fast Foods | 42.00 mg | 10% |
| 1039 | Chives, raw | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1040 | Cardoon, raw | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1041 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1042 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 42.00 mg | 10% |
| 1043 | Candies, peanut brittle, prepared-from-recipe | Sweets | 42.00 mg | 10% |
| 1044 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1045 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1046 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1047 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1048 | Litchis, dried | Fruits and Fruit Juices | 42.00 mg | 10% |
| 1049 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1050 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
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