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 2001–2050 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% | CNF |
| 2002 | Cheese, parmesan, shredded | Dairy and Egg Products | 51.00 mg | 12% | CNF |
| 2003 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2004 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2005 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2006 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2007 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2008 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2009 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 50.00 mg | 12% | USDA_SR |
| 2010 | Parsley, fresh | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 2011 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 50.00 mg | 12% | USDA_SR |
| 2012 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 2013 | Teff, cooked | Cereal Grains and Pasta | 50.00 mg | 12% | USDA_SR |
| 2014 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 50.00 mg | 12% | USDA_SR |
| 2015 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 50.00 mg | 12% | USDA_SR |
| 2016 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 2017 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 2018 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | Breakfast Cereals | 50.00 mg | 12% | USDA_SR |
| 2019 | Bread, white, commercial, with added fibre, toasted | Baked Products | 50.00 mg | 12% | CNF |
| 2020 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% | CNF |
| 2021 | Grains, teff, cooked | Cereals, Grains and Pasta | 50.00 mg | 12% | CNF |
| 2022 | Beans, pinto, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 2023 | Beans, great northern, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 2024 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 2025 | Beans, pinto, boiled | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 2026 | Beans, great northern, boiled | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 2027 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 2028 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 50.00 mg | 12% | CNF |
| 2029 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 50.00 mg | 12% | CNF |
| 2030 | Parsley, fresh | Vegetables and Vegetable Products | 50.00 mg | 12% | CNF |
| 2031 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mg | 12% | CNF |
| 2032 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 50.00 mg | 12% | CNF |
| 2033 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 50.00 mg | 12% | CNF |
| 2034 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 49.61 mg | 12% | USDA_FF |
| 2035 | Collards, raw | Vegetables and Vegetable Products | 49.51 mg | 12% | USDA_FF |
| 2036 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 49.00 mg | 12% | USDA_SR |
| 2037 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 49.00 mg | 12% | USDA_SR |
| 2038 | Cookies, peanut butter sandwich, regular | Baked Products | 49.00 mg | 12% | USDA_SR |
| 2039 | Cookies, gingersnaps | Baked Products | 49.00 mg | 12% | USDA_SR |
| 2040 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 49.00 mg | 12% | USDA_SR |
| 2041 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 49.00 mg | 12% | USDA_SR |
| 2042 | Cookies, peanut butter, commercially prepared, sugar free | Baked Products | 49.00 mg | 12% | USDA_SR |
| 2043 | Babyfood, cookies | Baby Foods | 49.00 mg | 12% | USDA_SR |
| 2044 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 49.00 mg | 12% | USDA_SR |
| 2045 | Candies, crispy bar with peanut butter filling | Sweets | 49.00 mg | 12% | USDA_SR |
| 2046 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 49.00 mg | 12% | USDA_SR |
| 2047 | Spelt, cooked | Cereal Grains and Pasta | 49.00 mg | 12% | USDA_SR |
| 2048 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 49.00 mg | 12% | USDA_SR |
| 2049 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 49.00 mg | 12% | USDA_SR |
| 2050 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 49.00 mg | 12% | USDA_SR |
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