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 1701–1750 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 55.00 mg | 13% | CNF |
| 1702 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 55.00 mg | 13% | CNF |
| 1703 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 55.00 mg | 13% | CNF |
| 1704 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 55.00 mg | 13% | CNF |
| 1705 | Spices, dill weed, fresh | Spices and Herbs | 55.00 mg | 13% | CNF |
| 1706 | Leavening agents, yeast, baker's, active dry | Baked Products | 54.00 mg | 13% | USDA_SR |
| 1707 | Rolls, dinner, rye | Baked Products | 54.00 mg | 13% | USDA_SR |
| 1708 | Bread, pumpernickel | Baked Products | 54.00 mg | 13% | USDA_SR |
| 1709 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | Breakfast Cereals | 54.00 mg | 13% | USDA_SR |
| 1710 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% | USDA_SR |
| 1711 | Carob flour | Legumes and Legume Products | 54.00 mg | 13% | USDA_SR |
| 1712 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% | USDA_SR |
| 1713 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 54.00 mg | 13% | USDA_SR |
| 1714 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 54.00 mg | 13% | USDA_SR |
| 1715 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 54.00 mg | 13% | USDA_SR |
| 1716 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 54.00 mg | 13% | USDA_SR |
| 1717 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 54.00 mg | 13% | USDA_SR |
| 1718 | Toppings, nuts in syrup | Sweets | 54.00 mg | 13% | USDA_SR |
| 1719 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 54.00 mg | 13% | USDA_SR |
| 1720 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 54.00 mg | 13% | USDA_SR |
| 1721 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 54.00 mg | 13% | USDA_SR |
| 1722 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 54.00 mg | 13% | USDA_SR |
| 1723 | Dates, medjool | Fruits and Fruit Juices | 54.00 mg | 13% | USDA_SR |
| 1724 | Rolls, pumpernickel | Baked Products | 54.00 mg | 13% | USDA_SR |
| 1725 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 54.00 mg | 13% | USDA_SR |
| 1726 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 54.00 mg | 13% | CNF |
| 1727 | Roll, pumpernickel | Baked Products | 54.00 mg | 13% | CNF |
| 1728 | Date, medjool | Fruits and fruit juices | 54.00 mg | 13% | CNF |
| 1729 | Sweets, topping, nuts in syrup | Sweets | 54.00 mg | 13% | CNF |
| 1730 | Leavening agent, yeast, baker's, active, dry | Baked Products | 54.00 mg | 13% | CNF |
| 1731 | Roll, dinner, rye | Baked Products | 54.00 mg | 13% | CNF |
| 1732 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% | CNF |
| 1733 | Lupins, boiled, salted | Legumes and Legume Products | 54.00 mg | 13% | CNF |
| 1734 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 54.00 mg | 13% | CNF |
| 1735 | Lupins, boiled | Legumes and Legume Products | 54.00 mg | 13% | CNF |
| 1736 | Carob (St. John's bread), flour | Legumes and Legume Products | 54.00 mg | 13% | CNF |
| 1737 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 54.00 mg | 13% | CNF |
| 1738 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 54.00 mg | 13% | CNF |
| 1739 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 54.00 mg | 13% | CNF |
| 1740 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 54.00 mg | 13% | CNF |
| 1741 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 54.00 mg | 13% | CNF |
| 1742 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 54.00 mg | 13% | CNF |
| 1743 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 54.00 mg | 13% | CNF |
| 1744 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 53.60 mg | 13% | USDA_FF |
| 1745 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
| 1746 | Cookies, brownies, prepared from recipe | Baked Products | 53.00 mg | 13% | USDA_SR |
| 1747 | Snacks, vegetable chips, made from garden vegetables | Snacks | 53.00 mg | 13% | USDA_SR |
| 1748 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
| 1749 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
| 1750 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
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