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 2051–2100 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2051 | Dates, deglet noor | Fruits and Fruit Juices | 43.00 mg | 10% | USDA_SR |
| 2052 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 43.00 mg | 10% | USDA_SR |
| 2053 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2054 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2055 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2056 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2057 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 43.00 mg | 10% | USDA_SR |
| 2058 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2059 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2060 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2061 | Ginger root, raw | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2062 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2063 | Snacks, potato chips, white, restructured, baked | Snacks | 43.00 mg | 10% | USDA_SR |
| 2064 | Candies, NESTLE, BABY RUTH Bar | Sweets | 43.00 mg | 10% | USDA_SR |
| 2065 | Bread, italian, toasted | Baked Products | 43.00 mg | 10% | CNF |
| 2066 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2067 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2068 | Snacks, potato chips, white, restructured, baked | Snacks | 43.00 mg | 10% | CNF |
| 2069 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 43.00 mg | 10% | CNF |
| 2070 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 43.00 mg | 10% | CNF |
| 2071 | Candies, bars, Baby Ruth | Sweets | 43.00 mg | 10% | CNF |
| 2072 | Bread crumbs, dry, grated, plain | Baked Products | 43.00 mg | 10% | CNF |
| 2073 | Bread, rye | Baked Products | 43.00 mg | 10% | CNF |
| 2074 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 43.00 mg | 10% | CNF |
| 2075 | Cookie, oatmeal, homemade, without raisins | Baked Products | 43.00 mg | 10% | CNF |
| 2076 | Bread, white, commercial, toasted | Baked Products | 43.00 mg | 10% | CNF |
| 2077 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2078 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2079 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2080 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2081 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2082 | Beans, baked, homemade | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2083 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 43.00 mg | 10% | CNF |
| 2084 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2085 | Potato, skin, baked | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2086 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2087 | Ginger root, raw | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2088 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2089 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2090 | Date, domestic, natural and dry | Fruits and fruit juices | 43.00 mg | 10% | CNF |
| 2091 | Arugula, baby, raw | Vegetables and Vegetable Products | 42.65 mg | 10% | USDA_FF |
| 2092 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 42.00 mg | 10% | USDA_SR |
| 2093 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 10% | USDA_SR |
| 2094 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 42.00 mg | 10% | USDA_SR |
| 2095 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 10% | USDA_SR |
| 2096 | Croutons, seasoned | Baked Products | 42.00 mg | 10% | USDA_SR |
| 2097 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 42.00 mg | 10% | USDA_SR |
| 2098 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2099 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2100 | TACO BELL, Nachos | Fast Foods | 42.00 mg | 10% | USDA_SR |
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