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 401–450 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 401 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 183.00 mg | 44% | USDA_SR |
| 402 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 183.00 mg | 44% | USDA_SR |
| 403 | Spices, nutmeg, ground | Spices and Herbs | 183.00 mg | 44% | USDA_SR |
| 404 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 183.00 mg | 44% | CNF |
| 405 | Beans, small white, raw | Legumes and Legume Products | 183.00 mg | 44% | CNF |
| 406 | Spices, nutmeg, ground | Spices and Herbs | 183.00 mg | 44% | CNF |
| 407 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% | USDA_FF |
| 408 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% | USDA_FF |
| 409 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% | USDA_FF |
| 410 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% | USDA_FF |
| 411 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 182.00 mg | 43% | USDA_SR |
| 412 | Beans, black, flour | Legumes and Legume Products | 182.00 mg | 43% | CNF |
| 413 | Beans, pink, raw | Legumes and Legume Products | 182.00 mg | 43% | CNF |
| 414 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 181.00 mg | 43% | USDA_SR |
| 415 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 181.00 mg | 43% | USDA_SR |
| 416 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 181.00 mg | 43% | CNF |
| 417 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% | USDA_FF |
| 418 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% | USDA_FF |
| 419 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% | USDA_FF |
| 420 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% | USDA_FF |
| 421 | Yeast extract spread | Vegetables and Vegetable Products | 180.00 mg | 43% | USDA_SR |
| 422 | Yeast extract spread | Vegetables and Vegetable Products | 180.00 mg | 43% | CNF |
| 423 | Peanuts, raw | Legumes and Legume Products | 179.70 mg | 43% | USDA_FF |
| 424 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 179.00 mg | 43% | USDA_FF |
| 425 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 179.00 mg | 43% | USDA_FF |
| 426 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 179.00 mg | 43% | USDA_SR |
| 427 | Winged beans, mature seeds, raw | Legumes and Legume Products | 179.00 mg | 43% | USDA_SR |
| 428 | Candied foods, ginger root, crystallized | Sweets | 179.00 mg | 43% | CNF |
| 429 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 179.00 mg | 43% | CNF |
| 430 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% | USDA_FF |
| 431 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% | USDA_FF |
| 432 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% | USDA_FF |
| 433 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% | USDA_FF |
| 434 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 178.00 mg | 42% | USDA_SR |
| 435 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 178.00 mg | 42% | USDA_SR |
| 436 | Spices, paprika | Spices and Herbs | 178.00 mg | 42% | USDA_SR |
| 437 | Tomato powder | Vegetables and Vegetable Products | 178.00 mg | 42% | USDA_SR |
| 438 | Peanuts, all types, dry roasted | Legumes and Legume Products | 178.00 mg | 42% | CNF |
| 439 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 178.00 mg | 42% | CNF |
| 440 | Tomato powder | Vegetables and Vegetable Products | 178.00 mg | 42% | CNF |
| 441 | Spices, paprika | Spices and Herbs | 178.00 mg | 42% | CNF |
| 442 | Wild rice, raw | Cereal Grains and Pasta | 177.00 mg | 42% | USDA_SR |
| 443 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 177.00 mg | 42% | USDA_SR |
| 444 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 177.00 mg | 42% | CNF |
| 445 | Grains, oats | Cereals, Grains and Pasta | 177.00 mg | 42% | CNF |
| 446 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 176.00 mg | 42% | USDA_FF |
| 447 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 176.00 mg | 42% | USDA_FF |
| 448 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 176.00 mg | 42% | USDA_SR |
| 449 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 176.00 mg | 42% | USDA_SR |
| 450 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 176.00 mg | 42% | USDA_SR |
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