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 1801–1850 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1801 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 52.00 mg | 12% | CNF |
| 1802 | Beans, adzuki, boiled | Legumes and Legume Products | 52.00 mg | 12% | CNF |
| 1803 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 52.00 mg | 12% | CNF |
| 1804 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 52.00 mg | 12% | CNF |
| 1805 | Borage, raw | Vegetables and Vegetable Products | 52.00 mg | 12% | CNF |
| 1806 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 52.00 mg | 12% | CNF |
| 1807 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 52.00 mg | 12% | CNF |
| 1808 | Beans, white, mature seeds, canned | Legumes and Legume Products | 51.00 mg | 12% | USDA_SR |
| 1809 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 51.00 mg | 12% | USDA_SR |
| 1810 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 51.00 mg | 12% | USDA_SR |
| 1811 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 51.00 mg | 12% | USDA_SR |
| 1812 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 51.00 mg | 12% | USDA_SR |
| 1813 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 51.00 mg | 12% | USDA_SR |
| 1814 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 51.00 mg | 12% | USDA_SR |
| 1815 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 51.00 mg | 12% | USDA_SR |
| 1816 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 51.00 mg | 12% | USDA_SR |
| 1817 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 51.00 mg | 12% | USDA_SR |
| 1818 | Arrowhead, raw | Vegetables and Vegetable Products | 51.00 mg | 12% | USDA_SR |
| 1819 | Roselle, raw | Fruits and Fruit Juices | 51.00 mg | 12% | USDA_SR |
| 1820 | Candies, NESTLE, OH HENRY! Bar | Sweets | 51.00 mg | 12% | USDA_SR |
| 1821 | Bagels, wheat | Baked Products | 51.00 mg | 12% | USDA_SR |
| 1822 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 51.00 mg | 12% | CNF |
| 1823 | Bagel, whole-wheat (multigrain) | Baked Products | 51.00 mg | 12% | CNF |
| 1824 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 1825 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 51.00 mg | 12% | CNF |
| 1826 | Candies, bars, Oh Henry! | Sweets | 51.00 mg | 12% | CNF |
| 1827 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% | CNF |
| 1828 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% | CNF |
| 1829 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 51.00 mg | 12% | CNF |
| 1830 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 1831 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 1832 | Arrowhead, raw | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 1833 | Roselle, raw | Fruits and fruit juices | 51.00 mg | 12% | CNF |
| 1834 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% | CNF |
| 1835 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% | CNF |
| 1836 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 1837 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 1838 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 1839 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 1840 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 1841 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 1842 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 50.00 mg | 12% | USDA_SR |
| 1843 | Parsley, fresh | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 1844 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 50.00 mg | 12% | USDA_SR |
| 1845 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 1846 | Teff, cooked | Cereal Grains and Pasta | 50.00 mg | 12% | USDA_SR |
| 1847 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 50.00 mg | 12% | USDA_SR |
| 1848 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 50.00 mg | 12% | USDA_SR |
| 1849 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 1850 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
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