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 1101–1150 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 34.00 mg | 8% |
| 1102 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% |
| 1103 | Beans, baked, canned, with pork | Legumes and Legume Products | 34.00 mg | 8% |
| 1104 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% |
| 1105 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1106 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1107 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1108 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1109 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1110 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 33.00 mg | 8% |
| 1111 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1112 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 33.00 mg | 8% |
| 1113 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 33.00 mg | 8% |
| 1114 | Roll, dinner, oat bran | Baked Products | 33.00 mg | 8% |
| 1115 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 33.00 mg | 8% |
| 1116 | Capers, canned | Spices and Herbs | 33.00 mg | 8% |
| 1117 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1118 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1119 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 33.00 mg | 8% |
| 1120 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 33.00 mg | 8% |
| 1121 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% |
| 1122 | Bread, French or Vienna (also sourdough) | Baked Products | 32.00 mg | 8% |
| 1123 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1124 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1125 | Bread stick, plain | Baked Products | 32.00 mg | 8% |
| 1126 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1127 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 32.00 mg | 8% |
| 1128 | Nuts, coconut meat, raw | Nuts and Seeds | 32.00 mg | 8% |
| 1129 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1130 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% |
| 1131 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1132 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 32.00 mg | 8% |
| 1133 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1134 | Muffin, corn, commercial | Baked Products | 32.00 mg | 8% |
| 1135 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1136 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1137 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 32.00 mg | 8% |
| 1138 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1139 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1140 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 32.00 mg | 8% |
| 1141 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 32.00 mg | 8% |
| 1142 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 32.00 mg | 8% |
| 1143 | Plantain, cooked | Fruits and fruit juices | 32.00 mg | 8% |
| 1144 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 32.00 mg | 8% |
| 1145 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1146 | Rowal, raw | Fruits and fruit juices | 32.00 mg | 8% |
| 1147 | Cookie, fudge, cake-type | Baked Products | 32.00 mg | 8% |
| 1148 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1149 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 32.00 mg | 8% |
| 1150 | Raisin, seedless (sultana) | Fruits and fruit juices | 32.00 mg | 8% |
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