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 2001–2050 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 45.00 mg | 11% | USDA_SR |
| 2002 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 45.00 mg | 11% | USDA_SR |
| 2003 | Snacks, sesame sticks, wheat-based, salted | Snacks | 45.00 mg | 11% | USDA_SR |
| 2004 | Puddings, chocolate, dry mix, instant | Sweets | 45.00 mg | 11% | USDA_SR |
| 2005 | Taro leaves, raw | Vegetables and Vegetable Products | 45.00 mg | 11% | USDA_SR |
| 2006 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 45.00 mg | 11% | USDA_SR |
| 2007 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 45.00 mg | 11% | USDA_SR |
| 2008 | Bread, white, commercial, with added fibre | Baked Products | 45.00 mg | 11% | CNF |
| 2009 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% | CNF |
| 2010 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 45.00 mg | 11% | CNF |
| 2011 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 45.00 mg | 11% | CNF |
| 2012 | Snacks, sesame sticks, wheat-based, salted | Snacks | 45.00 mg | 11% | CNF |
| 2013 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 45.00 mg | 11% | CNF |
| 2014 | Snacks, potato chips, dried potatoes, light | Snacks | 45.00 mg | 11% | CNF |
| 2015 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 45.00 mg | 11% | CNF |
| 2016 | Chili with beans, canned | Legumes and Legume Products | 45.00 mg | 11% | CNF |
| 2017 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 45.00 mg | 11% | CNF |
| 2018 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 45.00 mg | 11% | CNF |
| 2019 | Taro leaves, raw | Vegetables and Vegetable Products | 45.00 mg | 11% | CNF |
| 2020 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 45.00 mg | 11% | CNF |
| 2021 | Tart, breakfast, low fat | Baked Products | 44.00 mg | 10% | USDA_SR |
| 2022 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 44.00 mg | 10% | USDA_SR |
| 2023 | Bread, stuffing, cornbread, dry mix | Baked Products | 44.00 mg | 10% | USDA_SR |
| 2024 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 44.00 mg | 10% | USDA_SR |
| 2025 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 44.00 mg | 10% | USDA_SR |
| 2026 | Couscous, dry | Cereal Grains and Pasta | 44.00 mg | 10% | USDA_SR |
| 2027 | Yardlong bean, raw | Vegetables and Vegetable Products | 44.00 mg | 10% | USDA_SR |
| 2028 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 44.00 mg | 10% | USDA_SR |
| 2029 | Millet, cooked | Cereal Grains and Pasta | 44.00 mg | 10% | USDA_SR |
| 2030 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 44.00 mg | 10% | USDA_SR |
| 2031 | Restaurant, Mexican, refried beans | Restaurant Foods | 44.00 mg | 10% | USDA_SR |
| 2032 | Refried beans | Legumes and Legume Products | 44.00 mg | 10% | CNF |
| 2033 | Breakfast tart, low fat | Baked Products | 44.00 mg | 10% | CNF |
| 2034 | Grains, millet, cooked | Cereals, Grains and Pasta | 44.00 mg | 10% | CNF |
| 2035 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 44.00 mg | 10% | CNF |
| 2036 | Grains, couscous, dry | Cereals, Grains and Pasta | 44.00 mg | 10% | CNF |
| 2037 | Candies, M&M's, plain chocolate candies | Sweets | 44.00 mg | 10% | CNF |
| 2038 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 44.00 mg | 10% | CNF |
| 2039 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 44.00 mg | 10% | CNF |
| 2040 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 44.00 mg | 10% | CNF |
| 2041 | Bread, crumbs, dry, grated, plain | Baked Products | 43.00 mg | 10% | USDA_SR |
| 2042 | Bread, reduced-calorie, wheat | Baked Products | 43.00 mg | 10% | USDA_SR |
| 2043 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2044 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2045 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2046 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2047 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2048 | Beans, baked, home prepared | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2049 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 43.00 mg | 10% | USDA_SR |
| 2050 | Bread, rye, toasted | Baked Products | 43.00 mg | 10% | USDA_SR |
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