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 1201–1250 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Biscuit, multigrain, refrigerated dough | Baked Products | 30.00 mg | 7% |
| 1202 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 30.00 mg | 7% |
| 1203 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 30.00 mg | 7% |
| 1204 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 30.00 mg | 7% |
| 1205 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 30.00 mg | 7% |
| 1206 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 30.00 mg | 7% |
| 1207 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 30.00 mg | 7% |
| 1208 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1209 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 29.00 mg | 7% |
| 1210 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1211 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1212 | Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% |
| 1213 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 29.00 mg | 7% |
| 1214 | Snacks, pretzels, hard, plain, salted | Snacks | 29.00 mg | 7% |
| 1215 | Candies, bars, 3 Musketeers | Sweets | 29.00 mg | 7% |
| 1216 | Tamale, corn | Mixed Dishes | 29.00 mg | 7% |
| 1217 | Leavening agent, baking powder, low sodium | Baked Products | 29.00 mg | 7% |
| 1218 | Cookie, coconut macaroon | Baked Products | 29.00 mg | 7% |
| 1219 | Cookie, chocolate chip, soft type, commercial | Baked Products | 29.00 mg | 7% |
| 1220 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 29.00 mg | 7% |
| 1221 | Hummus, homemade | Legumes and Legume Products | 29.00 mg | 7% |
| 1222 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 29.00 mg | 7% |
| 1223 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1224 | Fig, dried, cooked | Fruits and fruit juices | 29.00 mg | 7% |
| 1225 | Jackfruit, raw | Fruits and fruit juices | 29.00 mg | 7% |
| 1226 | Avocado, raw, california | Fruits and fruit juices | 29.00 mg | 7% |
| 1227 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 29.00 mg | 7% |
| 1228 | Passion fruit, purple, raw | Fruits and fruit juices | 29.00 mg | 7% |
| 1229 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% |
| 1230 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% |
| 1231 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% |
| 1232 | Cracker, multigrain | Baked Products | 29.00 mg | 7% |
| 1233 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1234 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 29.00 mg | 7% |
| 1235 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1236 | Parsnip, raw | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1237 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1238 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 28.00 mg | 7% |
| 1239 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1240 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1241 | Bagel, cinnamon-raisin | Baked Products | 28.00 mg | 7% |
| 1242 | Bread, wheat germ | Baked Products | 28.00 mg | 7% |
| 1243 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1244 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1245 | Bread, potato | Baked Products | 28.00 mg | 7% |
| 1246 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1247 | Chili con carne with beans, canned | Mixed Dishes | 28.00 mg | 7% |
| 1248 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 28.00 mg | 7% |
| 1249 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1250 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 28.00 mg | 7% |
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