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 901–950 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% |
| 902 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% |
| 903 | Roselle, raw | Fruits and fruit juices | 51.00 mg | 12% |
| 904 | Arrowhead, raw | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 905 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 51.00 mg | 12% |
| 906 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 51.00 mg | 12% |
| 907 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 908 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 51.00 mg | 12% |
| 909 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 910 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 911 | Bagel, whole-wheat (multigrain) | Baked Products | 51.00 mg | 12% |
| 912 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 51.00 mg | 12% |
| 913 | Bread, white, commercial, with added fibre, toasted | Baked Products | 50.00 mg | 12% |
| 914 | Parsley, fresh | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 915 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 916 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 50.00 mg | 12% |
| 917 | Grains, teff, cooked | Cereals, Grains and Pasta | 50.00 mg | 12% |
| 918 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 919 | Beans, pinto, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% |
| 920 | Beans, great northern, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% |
| 921 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 50.00 mg | 12% |
| 922 | Beans, pinto, boiled | Legumes and Legume Products | 50.00 mg | 12% |
| 923 | Beans, great northern, boiled | Legumes and Legume Products | 50.00 mg | 12% |
| 924 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 50.00 mg | 12% |
| 925 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 50.00 mg | 12% |
| 926 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 927 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 50.00 mg | 12% |
| 928 | Cookie, ginger snap | Baked Products | 49.00 mg | 12% |
| 929 | Cookie, peanut butter sandwich | Baked Products | 49.00 mg | 12% |
| 930 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 49.00 mg | 12% |
| 931 | Peas, split, raw | Legumes and Legume Products | 49.00 mg | 12% |
| 932 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 933 | Grains, spelt, cooked | Cereals, Grains and Pasta | 49.00 mg | 12% |
| 934 | Candies, praline, homemade | Sweets | 49.00 mg | 12% |
| 935 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 49.00 mg | 12% |
| 936 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 49.00 mg | 12% |
| 937 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 49.00 mg | 12% |
| 938 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 939 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 49.00 mg | 12% |
| 940 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 49.00 mg | 12% |
| 941 | Candies, bar, crispy bar with peanut butter filling | Sweets | 49.00 mg | 12% |
| 942 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 943 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 49.00 mg | 12% |
| 944 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 945 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 48.00 mg | 11% |
| 946 | Bread, rye, toasted | Baked Products | 48.00 mg | 11% |
| 947 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% |
| 948 | Candies, bars, Butterfinger | Sweets | 48.00 mg | 11% |
| 949 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 48.00 mg | 11% |
| 950 | Sweets, syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% |
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