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 1151–1200 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Candies, NESTLE, BABY RUTH Bar | Sweets | 43.00 mg | 10% |
| 1152 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 42.00 mg | 10% |
| 1153 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 10% |
| 1154 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 42.00 mg | 10% |
| 1155 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 10% |
| 1156 | Croutons, seasoned | Baked Products | 42.00 mg | 10% |
| 1157 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 42.00 mg | 10% |
| 1158 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 42.00 mg | 10% |
| 1159 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1160 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1161 | TACO BELL, Nachos | Fast Foods | 42.00 mg | 10% |
| 1162 | Fast foods, nachos, with cheese | Fast Foods | 42.00 mg | 10% |
| 1163 | Chives, raw | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1164 | Cardoon, raw | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1165 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1166 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 42.00 mg | 10% |
| 1167 | Candies, peanut brittle, prepared-from-recipe | Sweets | 42.00 mg | 10% |
| 1168 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1169 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1170 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1171 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1172 | Litchis, dried | Fruits and Fruit Juices | 42.00 mg | 10% |
| 1173 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 42.00 mg | 10% |
| 1174 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1175 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1176 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1177 | Drumstick leaves, raw | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1178 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1179 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 42.00 mg | 10% |
| 1180 | Muffins, English, mixed-grain (includes granola) | Baked Products | 41.00 mg | 10% |
| 1181 | Cake, pudding-type, chocolate, dry mix | Baked Products | 41.00 mg | 10% |
| 1182 | Bagels, whole grain white | Baked Products | 41.00 mg | 10% |
| 1183 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 41.00 mg | 10% |
| 1184 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 41.00 mg | 10% |
| 1185 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 41.00 mg | 10% |
| 1186 | Bread, wheat | Baked Products | 41.00 mg | 10% |
| 1187 | Bread, oatmeal, toasted | Baked Products | 41.00 mg | 10% |
| 1188 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 41.00 mg | 10% |
| 1189 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 41.00 mg | 10% |
| 1190 | Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted | Baby Foods | 41.00 mg | 10% |
| 1191 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted | Baby Foods | 41.00 mg | 10% |
| 1192 | Cheese substitute, mozzarella | Dairy and Egg Products | 41.00 mg | 10% |
| 1193 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 41.00 mg | 10% |
| 1194 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 41.00 mg | 10% |
| 1195 | Cookies, gluten-free, chocolate wafer | Baked Products | 41.00 mg | 10% |
| 1196 | Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted | Baby Foods | 41.00 mg | 10% |
| 1197 | Cheese, romano | Dairy and Egg Products | 41.00 mg | 10% |
| 1198 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mg | 10% |
| 1199 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mg | 10% |
| 1200 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder | Baby Foods | 41.00 mg | 10% |
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