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 1851–1900 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1851 | Bread, white, commercial, with added fibre, toasted | Baked Products | 50.00 mg | 12% | CNF |
| 1852 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% | CNF |
| 1853 | Grains, teff, cooked | Cereals, Grains and Pasta | 50.00 mg | 12% | CNF |
| 1854 | Beans, pinto, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 1855 | Beans, great northern, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 1856 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 1857 | Beans, pinto, boiled | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 1858 | Beans, great northern, boiled | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 1859 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 1860 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 50.00 mg | 12% | CNF |
| 1861 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 50.00 mg | 12% | CNF |
| 1862 | Parsley, fresh | Vegetables and Vegetable Products | 50.00 mg | 12% | CNF |
| 1863 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mg | 12% | CNF |
| 1864 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 50.00 mg | 12% | CNF |
| 1865 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 50.00 mg | 12% | CNF |
| 1866 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 49.61 mg | 12% | USDA_FF |
| 1867 | Collards, raw | Vegetables and Vegetable Products | 49.51 mg | 12% | USDA_FF |
| 1868 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 49.00 mg | 12% | USDA_SR |
| 1869 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 49.00 mg | 12% | USDA_SR |
| 1870 | Cookies, gingersnaps | Baked Products | 49.00 mg | 12% | USDA_SR |
| 1871 | Babyfood, cookies | Baby Foods | 49.00 mg | 12% | USDA_SR |
| 1872 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 49.00 mg | 12% | USDA_SR |
| 1873 | Spelt, cooked | Cereal Grains and Pasta | 49.00 mg | 12% | USDA_SR |
| 1874 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 49.00 mg | 12% | USDA_SR |
| 1875 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 49.00 mg | 12% | USDA_SR |
| 1876 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 49.00 mg | 12% | USDA_SR |
| 1877 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 49.00 mg | 12% | USDA_SR |
| 1878 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 49.00 mg | 12% | USDA_SR |
| 1879 | Candies, praline, prepared-from-recipe | Sweets | 49.00 mg | 12% | USDA_SR |
| 1880 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 12% | USDA_SR |
| 1881 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 49.00 mg | 12% | CNF |
| 1882 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 49.00 mg | 12% | CNF |
| 1883 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 12% | CNF |
| 1884 | Grains, spelt, cooked | Cereals, Grains and Pasta | 49.00 mg | 12% | CNF |
| 1885 | Candies, praline, homemade | Sweets | 49.00 mg | 12% | CNF |
| 1886 | Cookie, ginger snap | Baked Products | 49.00 mg | 12% | CNF |
| 1887 | Peas, split, raw | Legumes and Legume Products | 49.00 mg | 12% | CNF |
| 1888 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 49.00 mg | 12% | CNF |
| 1889 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 49.00 mg | 12% | CNF |
| 1890 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 49.00 mg | 12% | CNF |
| 1891 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 49.00 mg | 12% | CNF |
| 1892 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 49.00 mg | 12% | CNF |
| 1893 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 1894 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 48.00 mg | 11% | USDA_SR |
| 1895 | Cookies, oatmeal, dry mix | Baked Products | 48.00 mg | 11% | USDA_SR |
| 1896 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 1897 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 1898 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 1899 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 1900 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
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