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 1001–1050 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% |
| 1002 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 45.00 mg | 11% |
| 1003 | Snacks, potato chips, dried potatoes, light | Snacks | 45.00 mg | 11% |
| 1004 | Snacks, sesame sticks, wheat-based, salted | Snacks | 45.00 mg | 11% |
| 1005 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 45.00 mg | 11% |
| 1006 | Dessert, frozen, made with skim milk, chocolate | Sweets | 45.00 mg | 11% |
| 1007 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 45.00 mg | 11% |
| 1008 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 45.00 mg | 11% |
| 1009 | Taro leaves, raw | Vegetables and Vegetable Products | 45.00 mg | 11% |
| 1010 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 45.00 mg | 11% |
| 1011 | Cheese, processed product, Swiss, fat free, slices | Dairy and Egg Products | 45.00 mg | 11% |
| 1012 | Bread, white, commercial, with added fibre | Baked Products | 45.00 mg | 11% |
| 1013 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 45.00 mg | 11% |
| 1014 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 45.00 mg | 11% |
| 1015 | Refried beans | Legumes and Legume Products | 44.00 mg | 10% |
| 1016 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 44.00 mg | 10% |
| 1017 | Candies, M&M's, plain chocolate candies | Sweets | 44.00 mg | 10% |
| 1018 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 1019 | Grains, couscous, dry | Cereals, Grains and Pasta | 44.00 mg | 10% |
| 1020 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 44.00 mg | 10% |
| 1021 | Cookie, peanut butter, commercial | Baked Products | 44.00 mg | 10% |
| 1022 | Cheese, parmesan, hard | Dairy and Egg Products | 44.00 mg | 10% |
| 1023 | Grains, millet, cooked | Cereals, Grains and Pasta | 44.00 mg | 10% |
| 1024 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 44.00 mg | 10% |
| 1025 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 1026 | Breakfast tart, low fat | Baked Products | 44.00 mg | 10% |
| 1027 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 43.00 mg | 10% |
| 1028 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1029 | Potato, skin, baked | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1030 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1031 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 43.00 mg | 10% |
| 1032 | Candies, bars, Baby Ruth | Sweets | 43.00 mg | 10% |
| 1033 | Bread, white, commercial, toasted | Baked Products | 43.00 mg | 10% |
| 1034 | Ginger root, raw | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1035 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1036 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1037 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1038 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 43.00 mg | 10% |
| 1039 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1040 | Bread crumbs, dry, grated, plain | Baked Products | 43.00 mg | 10% |
| 1041 | Bread, rye | Baked Products | 43.00 mg | 10% |
| 1042 | Burrito, bean and cheese, microwaved | Mixed Dishes | 43.00 mg | 10% |
| 1043 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 43.00 mg | 10% |
| 1044 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 43.00 mg | 10% |
| 1045 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 43.00 mg | 10% |
| 1046 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% |
| 1047 | Date, domestic, natural and dry | Fruits and fruit juices | 43.00 mg | 10% |
| 1048 | Cookie, oatmeal, homemade, without raisins | Baked Products | 43.00 mg | 10% |
| 1049 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 43.00 mg | 10% |
| 1050 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 43.00 mg | 10% |
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