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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 1002 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 1003 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | Breakfast Cereals | 50.00 mg | 12% |
| 1004 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 49.00 mg | 12% |
| 1005 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 49.00 mg | 12% |
| 1006 | Cookies, peanut butter sandwich, regular | Baked Products | 49.00 mg | 12% |
| 1007 | Cookies, gingersnaps | Baked Products | 49.00 mg | 12% |
| 1008 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 49.00 mg | 12% |
| 1009 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 49.00 mg | 12% |
| 1010 | Cookies, peanut butter, commercially prepared, sugar free | Baked Products | 49.00 mg | 12% |
| 1011 | Babyfood, cookies | Baby Foods | 49.00 mg | 12% |
| 1012 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 49.00 mg | 12% |
| 1013 | Candies, crispy bar with peanut butter filling | Sweets | 49.00 mg | 12% |
| 1014 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 49.00 mg | 12% |
| 1015 | Spelt, cooked | Cereal Grains and Pasta | 49.00 mg | 12% |
| 1016 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 49.00 mg | 12% |
| 1017 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 49.00 mg | 12% |
| 1018 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 1019 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 49.00 mg | 12% |
| 1020 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 49.00 mg | 12% |
| 1021 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 49.00 mg | 12% |
| 1022 | Candies, praline, prepared-from-recipe | Sweets | 49.00 mg | 12% |
| 1023 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 1024 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% |
| 1025 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 48.00 mg | 11% |
| 1026 | Cookies, oatmeal, dry mix | Baked Products | 48.00 mg | 11% |
| 1027 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% |
| 1028 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% |
| 1029 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 48.00 mg | 11% |
| 1030 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% |
| 1031 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 48.00 mg | 11% |
| 1032 | Babyfood, cereal, high protein, prepared with whole milk | Baby Foods | 48.00 mg | 11% |
| 1033 | Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted | Baby Foods | 48.00 mg | 11% |
| 1034 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 48.00 mg | 11% |
| 1035 | Miso | Legumes and Legume Products | 48.00 mg | 11% |
| 1036 | Peanut flour, low fat | Legumes and Legume Products | 48.00 mg | 11% |
| 1037 | Mustard, prepared, yellow | Spices and Herbs | 48.00 mg | 11% |
| 1038 | Soup, cream of vegetable, dry, powder | Soups, Sauces, and Gravies | 48.00 mg | 11% |
| 1039 | School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Cheese Pizza 50/50 Cheese, frozen | Fast Foods | 48.00 mg | 11% |
| 1040 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1041 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 48.00 mg | 11% |
| 1042 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougats | Sweets | 48.00 mg | 11% |
| 1043 | Candies, truffles, prepared-from-recipe | Sweets | 48.00 mg | 11% |
| 1044 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1045 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1046 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1047 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 48.00 mg | 11% |
| 1048 | Syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% |
| 1049 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% |
| 1050 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 48.00 mg | 11% |
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