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 1151–1200 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 32.00 mg | 8% |
| 1152 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 32.00 mg | 8% |
| 1153 | Nuts, coconut meat, raw | Nuts and Seeds | 32.00 mg | 8% |
| 1154 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 32.00 mg | 8% |
| 1155 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1156 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 31.00 mg | 7% |
| 1157 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 31.00 mg | 7% |
| 1158 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1159 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1160 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1161 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1162 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 31.00 mg | 7% |
| 1163 | Persimmon, japanese, dried | Fruits and fruit juices | 31.00 mg | 7% |
| 1164 | Cookie, brownie, commercial, reduced fat | Baked Products | 31.00 mg | 7% |
| 1165 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% |
| 1166 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1167 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1168 | Candies, bars, Special Dark | Sweets | 31.00 mg | 7% |
| 1169 | Turnip greens, raw | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1170 | Croutons, plain | Baked Products | 31.00 mg | 7% |
| 1171 | Cookie, brownie, commercial | Baked Products | 31.00 mg | 7% |
| 1172 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 31.00 mg | 7% |
| 1173 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 31.00 mg | 7% |
| 1174 | Bagel, oat bran | Baked Products | 31.00 mg | 7% |
| 1175 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 30.00 mg | 7% |
| 1176 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 30.00 mg | 7% |
| 1177 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 30.00 mg | 7% |
| 1178 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 30.00 mg | 7% |
| 1179 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 30.00 mg | 7% |
| 1180 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 30.00 mg | 7% |
| 1181 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1182 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1183 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1184 | Raisin, seeded | Fruits and fruit juices | 30.00 mg | 7% |
| 1185 | Durian, raw or frozen | Fruits and fruit juices | 30.00 mg | 7% |
| 1186 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1187 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1188 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1189 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 30.00 mg | 7% |
| 1190 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1191 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1192 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 30.00 mg | 7% |
| 1193 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1194 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1195 | Taro, cooked, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1196 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1197 | Biscuit, multigrain, refrigerated dough | Baked Products | 30.00 mg | 7% |
| 1198 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 30.00 mg | 7% |
| 1199 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1200 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 30.00 mg | 7% |
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