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 851–900 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 54.00 mg | 13% |
| 852 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 54.00 mg | 13% |
| 853 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 54.00 mg | 13% |
| 854 | Lupins, boiled | Legumes and Legume Products | 54.00 mg | 13% |
| 855 | Roll, pumpernickel | Baked Products | 54.00 mg | 13% |
| 856 | Carob (St. John's bread), flour | Legumes and Legume Products | 54.00 mg | 13% |
| 857 | Date, medjool | Fruits and fruit juices | 54.00 mg | 13% |
| 858 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 54.00 mg | 13% |
| 859 | Roll, dinner, rye | Baked Products | 54.00 mg | 13% |
| 860 | Leavening agent, yeast, baker's, active, dry | Baked Products | 54.00 mg | 13% |
| 861 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 862 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 54.00 mg | 13% |
| 863 | Cookie, chocolate wafer | Baked Products | 53.00 mg | 13% |
| 864 | Cookie, brownie, homemade | Baked Products | 53.00 mg | 13% |
| 865 | Beans, navy, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% |
| 866 | Beans, navy, boiled | Legumes and Legume Products | 53.00 mg | 13% |
| 867 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% |
| 868 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% |
| 869 | Snacks, potato chips, dried potatoes, cheese | Snacks | 53.00 mg | 13% |
| 870 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 53.00 mg | 13% |
| 871 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 53.00 mg | 13% |
| 872 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 53.00 mg | 13% |
| 873 | Waffle, whole wheat, low fat | Baked Products | 53.00 mg | 13% |
| 874 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 53.00 mg | 13% |
| 875 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 876 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 877 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 878 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 879 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 880 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 53.00 mg | 13% |
| 881 | Succotash, boiled, drained | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 882 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 883 | Snacks, vegetable chips | Snacks | 53.00 mg | 13% |
| 884 | Cookie, molasses | Baked Products | 52.00 mg | 12% |
| 885 | Bread, pumpernickel | Baked Products | 52.00 mg | 12% |
| 886 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 52.00 mg | 12% |
| 887 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 52.00 mg | 12% |
| 888 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 52.00 mg | 12% |
| 889 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 890 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 52.00 mg | 12% |
| 891 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 892 | Beans, adzuki, boiled | Legumes and Legume Products | 52.00 mg | 12% |
| 893 | Borage, raw | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 894 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 895 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 52.00 mg | 12% |
| 896 | Candies, bars, Oh Henry! | Sweets | 51.00 mg | 12% |
| 897 | Cheese, parmesan, shredded | Dairy and Egg Products | 51.00 mg | 12% |
| 898 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% |
| 899 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% |
| 900 | Cheese, parmesan, low sodium | Dairy and Egg Products | 51.00 mg | 12% |
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