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 1101–1150 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Candies, Tamarind | Sweets | 45.00 mg | 11% |
| 1102 | Candies, milk chocolate coated raisins | Sweets | 45.00 mg | 11% |
| 1103 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 45.00 mg | 11% |
| 1104 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 45.00 mg | 11% |
| 1105 | Snacks, sesame sticks, wheat-based, salted | Snacks | 45.00 mg | 11% |
| 1106 | Puddings, chocolate, dry mix, instant | Sweets | 45.00 mg | 11% |
| 1107 | Egg custards, dry mix | Sweets | 45.00 mg | 11% |
| 1108 | Taro leaves, raw | Vegetables and Vegetable Products | 45.00 mg | 11% |
| 1109 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 45.00 mg | 11% |
| 1110 | Milk dessert, frozen, milk-fat free, chocolate | Sweets | 45.00 mg | 11% |
| 1111 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 45.00 mg | 11% |
| 1112 | Tart, breakfast, low fat | Baked Products | 44.00 mg | 10% |
| 1113 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 44.00 mg | 10% |
| 1114 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 44.00 mg | 10% |
| 1115 | Bread, stuffing, cornbread, dry mix | Baked Products | 44.00 mg | 10% |
| 1116 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 44.00 mg | 10% |
| 1117 | Nutritional supplement for people with diabetes, liquid | Dairy and Egg Products | 44.00 mg | 10% |
| 1118 | Cheese, parmesan, hard | Dairy and Egg Products | 44.00 mg | 10% |
| 1119 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 1120 | Couscous, dry | Cereal Grains and Pasta | 44.00 mg | 10% |
| 1121 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 44.00 mg | 10% |
| 1122 | Yardlong bean, raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 1123 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 44.00 mg | 10% |
| 1124 | Millet, cooked | Cereal Grains and Pasta | 44.00 mg | 10% |
| 1125 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 44.00 mg | 10% |
| 1126 | Restaurant, Mexican, refried beans | Restaurant Foods | 44.00 mg | 10% |
| 1127 | Bread, crumbs, dry, grated, plain | Baked Products | 43.00 mg | 10% |
| 1128 | Bread, reduced-calorie, wheat | Baked Products | 43.00 mg | 10% |
| 1129 | Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S | Breakfast Cereals | 43.00 mg | 10% |
| 1130 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 43.00 mg | 10% |
| 1131 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% |
| 1132 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% |
| 1133 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 43.00 mg | 10% |
| 1134 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 43.00 mg | 10% |
| 1135 | Beans, baked, home prepared | Legumes and Legume Products | 43.00 mg | 10% |
| 1136 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 43.00 mg | 10% |
| 1137 | Bread, rye, toasted | Baked Products | 43.00 mg | 10% |
| 1138 | Dates, deglet noor | Fruits and Fruit Juices | 43.00 mg | 10% |
| 1139 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 43.00 mg | 10% |
| 1140 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1141 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1142 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1143 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1144 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 43.00 mg | 10% |
| 1145 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1146 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1147 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1148 | Ginger root, raw | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1149 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1150 | Snacks, potato chips, white, restructured, baked | Snacks | 43.00 mg | 10% |
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