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 2101–2150 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Chives, raw | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2102 | Cardoon, raw | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2103 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2104 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 42.00 mg | 10% | USDA_SR |
| 2105 | Candies, peanut brittle, prepared-from-recipe | Sweets | 42.00 mg | 10% | USDA_SR |
| 2106 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2107 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2108 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2109 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2110 | Litchis, dried | Fruits and Fruit Juices | 42.00 mg | 10% | USDA_SR |
| 2111 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2112 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2113 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2114 | Drumstick leaves, raw | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2115 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2116 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 42.00 mg | 10% | USDA_SR |
| 2117 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 42.00 mg | 10% | CNF |
| 2118 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2119 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2120 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2121 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2122 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2123 | Beans, kidney, all types, boiled | Legumes and Legume Products | 42.00 mg | 10% | CNF |
| 2124 | Candies, peanut brittle, homemade | Sweets | 42.00 mg | 10% | CNF |
| 2125 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 42.00 mg | 10% | CNF |
| 2126 | English muffin, wheat, toasted | Baked Products | 42.00 mg | 10% | CNF |
| 2127 | Croutons, seasoned | Baked Products | 42.00 mg | 10% | CNF |
| 2128 | Cookie, oatmeal, homemade, with raisins | Baked Products | 42.00 mg | 10% | CNF |
| 2129 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2130 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2131 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2132 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2133 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2134 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2135 | Chives, raw | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2136 | Cardoon, raw | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2137 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2138 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 42.00 mg | 10% | CNF |
| 2139 | Lychee, dried | Fruits and fruit juices | 42.00 mg | 10% | CNF |
| 2140 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 42.00 mg | 10% | CNF |
| 2141 | Muffins, English, mixed-grain (includes granola) | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2142 | Cake, pudding-type, chocolate, dry mix | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2143 | Bagels, whole grain white | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2144 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2145 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2146 | Bread, wheat | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2147 | Bread, oatmeal, toasted | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2148 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2149 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2150 | Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted | Baby Foods | 41.00 mg | 10% | USDA_SR |
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