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 2701–2750 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2701 | Taro, cooked | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 2702 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 2703 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 2704 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 2705 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 2706 | Raisin, seeded | Fruits and fruit juices | 30.00 mg | 7% | CNF |
| 2707 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 30.00 mg | 7% | CNF |
| 2708 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 30.00 mg | 7% | CNF |
| 2709 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.56 mg | 7% | USDA_FF |
| 2710 | Plantains, underripe, raw | Fruits and Fruit Juices | 29.47 mg | 7% | USDA_FF |
| 2711 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 29.31 mg | 7% | USDA_FF |
| 2712 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.30 mg | 7% | USDA_FF |
| 2713 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.29 mg | 7% | USDA_FF |
| 2714 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 29.00 mg | 7% | USDA_SR |
| 2715 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 2716 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 2717 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 2718 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 2719 | Jackfruit, raw | Fruits and Fruit Juices | 29.00 mg | 7% | USDA_SR |
| 2720 | Figs, dried, stewed | Fruits and Fruit Juices | 29.00 mg | 7% | USDA_SR |
| 2721 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% | USDA_SR |
| 2722 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 29.00 mg | 7% | USDA_SR |
| 2723 | Leavening agents, baking powder, low-sodium | Baked Products | 29.00 mg | 7% | USDA_SR |
| 2724 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 29.00 mg | 7% | USDA_SR |
| 2725 | Hummus, home prepared | Legumes and Legume Products | 29.00 mg | 7% | USDA_SR |
| 2726 | Cookies, coconut macaroon | Baked Products | 29.00 mg | 7% | USDA_SR |
| 2727 | Crackers, multigrain | Baked Products | 29.00 mg | 7% | USDA_SR |
| 2728 | Avocados, raw, California | Fruits and Fruit Juices | 29.00 mg | 7% | USDA_SR |
| 2729 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 29.00 mg | 7% | USDA_SR |
| 2730 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2731 | Parsnips, raw | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2732 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2733 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2734 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2735 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2736 | Restaurant, family style, french fries | Restaurant Foods | 29.00 mg | 7% | USDA_SR |
| 2737 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2738 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2739 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2740 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2741 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 29.00 mg | 7% | USDA_SR |
| 2742 | APPLEBEE'S, french fries | Restaurant Foods | 29.00 mg | 7% | USDA_SR |
| 2743 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 29.00 mg | 7% | USDA_SR |
| 2744 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 2745 | Restaurant, Latino, tamale, corn | Restaurant Foods | 29.00 mg | 7% | USDA_SR |
| 2746 | Snacks, pretzels, hard, plain, salted | Snacks | 29.00 mg | 7% | USDA_SR |
| 2747 | Cracker, multigrain | Baked Products | 29.00 mg | 7% | CNF |
| 2748 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 2749 | Tamale, corn | Mixed Dishes | 29.00 mg | 7% | CNF |
| 2750 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
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