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 101–150 of 290 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 53.60 mg | 13% |
| 102 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 49.61 mg | 12% |
| 103 | Collards, raw | Vegetables and Vegetable Products | 49.51 mg | 12% |
| 104 | Mustard, prepared, yellow | Spices and Herbs | 47.70 mg | 11% |
| 105 | Flour, semolina, fine | Cereal Grains and Pasta | 46.28 mg | 11% |
| 106 | Arugula, baby, raw | Vegetables and Vegetable Products | 42.65 mg | 10% |
| 107 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 39.10 mg | 9% |
| 108 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 36.10 mg | 9% |
| 109 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 35.90 mg | 9% |
| 110 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 35.21 mg | 8% |
| 111 | Plantains, ripe, raw | Fruits and Fruit Juices | 33.93 mg | 8% |
| 112 | Flour, cassava | Vegetables and Vegetable Products | 33.56 mg | 8% |
| 113 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 33.30 mg | 8% |
| 114 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 32.80 mg | 8% |
| 115 | Kale, raw | Vegetables and Vegetable Products | 32.70 mg | 8% |
| 116 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 32.54 mg | 8% |
| 117 | Cookies, oatmeal, soft, with raisins | Baked Products | 32.40 mg | 8% |
| 118 | Plantains, overripe, raw | Fruits and Fruit Juices | 31.73 mg | 8% |
| 119 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 30.10 mg | 7% |
| 120 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.56 mg | 7% |
| 121 | Plantains, underripe, raw | Fruits and Fruit Juices | 29.47 mg | 7% |
| 122 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 29.31 mg | 7% |
| 123 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.30 mg | 7% |
| 124 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.29 mg | 7% |
| 125 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 28.41 mg | 7% |
| 126 | Beans, snap, green, raw | Vegetables and Vegetable Products | 28.21 mg | 7% |
| 127 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 28.00 mg | 7% |
| 128 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 28.00 mg | 7% |
| 129 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 27.49 mg | 7% |
| 130 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 27.26 mg | 6% |
| 131 | Bread, white, commercially prepared | Baked Products | 26.90 mg | 6% |
| 132 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 26.70 mg | 6% |
| 133 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 26.53 mg | 6% |
| 134 | Flour, 00 | Cereal Grains and Pasta | 25.80 mg | 6% |
| 135 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 25.76 mg | 6% |
| 136 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 25.64 mg | 6% |
| 137 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 25.49 mg | 6% |
| 138 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 139 | Brussels sprouts, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 140 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 23.75 mg | 6% |
| 141 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 23.56 mg | 6% |
| 142 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 22.90 mg | 5% |
| 143 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 22.40 mg | 5% |
| 144 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 22.30 mg | 5% |
| 145 | Parsnips, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 146 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 21.91 mg | 5% |
| 147 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% |
| 148 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% |
| 149 | Flour, rice, glutinous | Cereal Grains and Pasta | 21.20 mg | 5% |
| 150 | Beets, raw | Vegetables and Vegetable Products | 21.01 mg | 5% |
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