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 1051–1100 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Potato, skin, baked | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1052 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1053 | Bread, italian, toasted | Baked Products | 43.00 mg | 10% |
| 1054 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 43.00 mg | 10% |
| 1055 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1056 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1057 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 42.00 mg | 10% |
| 1058 | Cookie, oatmeal, homemade, with raisins | Baked Products | 42.00 mg | 10% |
| 1059 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1060 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1061 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1062 | Beans, kidney, all types, boiled | Legumes and Legume Products | 42.00 mg | 10% |
| 1063 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 42.00 mg | 10% |
| 1064 | Lychee, dried | Fruits and fruit juices | 42.00 mg | 10% |
| 1065 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 42.00 mg | 10% |
| 1066 | Croutons, seasoned | Baked Products | 42.00 mg | 10% |
| 1067 | English muffin, wheat, toasted | Baked Products | 42.00 mg | 10% |
| 1068 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 42.00 mg | 10% |
| 1069 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1070 | Fast foods, mexican, nachos with cheese | Fast Foods | 42.00 mg | 10% |
| 1071 | Cardoon, raw | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1072 | Chives, raw | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1073 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1074 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1075 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1076 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1077 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1078 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1079 | Candies, peanut brittle, homemade | Sweets | 42.00 mg | 10% |
| 1080 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 41.00 mg | 10% |
| 1081 | Cheese, romano | Dairy and Egg Products | 41.00 mg | 10% |
| 1082 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 41.00 mg | 10% |
| 1083 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mg | 10% |
| 1084 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 41.00 mg | 10% |
| 1085 | Cloudberry (bakeapple), native | Fruits and fruit juices | 41.00 mg | 10% |
| 1086 | Currant, zante, dried | Fruits and fruit juices | 41.00 mg | 10% |
| 1087 | Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat | Snacks | 41.00 mg | 10% |
| 1088 | English muffin, multigrain (also granola) | Baked Products | 41.00 mg | 10% |
| 1089 | Prune, dried, uncooked | Fruits and fruit juices | 41.00 mg | 10% |
| 1090 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 41.00 mg | 10% |
| 1091 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 41.00 mg | 10% |
| 1092 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 41.00 mg | 10% |
| 1093 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 41.00 mg | 10% |
| 1094 | Instant breakfast, powder, chocolate, prepared with 2% milk | Beverages | 40.00 mg | 10% |
| 1095 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 40.00 mg | 10% |
| 1096 | Cheese, processed product, cheddar, reduced fat, slices | Dairy and Egg Products | 40.00 mg | 10% |
| 1097 | Melon, horned | Fruits and fruit juices | 40.00 mg | 10% |
| 1098 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 40.00 mg | 10% |
| 1099 | Cereal, ready-to-eat, Krave, Kellogg's | Breakfast cereals | 40.00 mg | 10% |
| 1100 | Quinoa burger patty, frozen | Mixed Dishes | 40.00 mg | 10% |
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