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 2201–2250 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Drumstick pods, raw | Vegetables and Vegetable Products | 45.00 mg | 11% | USDA_SR |
| 2202 | Candies, Tamarind | Sweets | 45.00 mg | 11% | USDA_SR |
| 2203 | Candies, milk chocolate coated raisins | Sweets | 45.00 mg | 11% | USDA_SR |
| 2204 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 45.00 mg | 11% | USDA_SR |
| 2205 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 45.00 mg | 11% | USDA_SR |
| 2206 | Snacks, sesame sticks, wheat-based, salted | Snacks | 45.00 mg | 11% | USDA_SR |
| 2207 | Puddings, chocolate, dry mix, instant | Sweets | 45.00 mg | 11% | USDA_SR |
| 2208 | Egg custards, dry mix | Sweets | 45.00 mg | 11% | USDA_SR |
| 2209 | Taro leaves, raw | Vegetables and Vegetable Products | 45.00 mg | 11% | USDA_SR |
| 2210 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 45.00 mg | 11% | USDA_SR |
| 2211 | Milk dessert, frozen, milk-fat free, chocolate | Sweets | 45.00 mg | 11% | USDA_SR |
| 2212 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 45.00 mg | 11% | USDA_SR |
| 2213 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 45.00 mg | 11% | CNF |
| 2214 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 45.00 mg | 11% | CNF |
| 2215 | Bread, white, commercial, with added fibre | Baked Products | 45.00 mg | 11% | CNF |
| 2216 | Cheese, processed product, Swiss, fat free, slices | Dairy and Egg Products | 45.00 mg | 11% | CNF |
| 2217 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 45.00 mg | 11% | CNF |
| 2218 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% | CNF |
| 2219 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 45.00 mg | 11% | CNF |
| 2220 | Dessert, frozen, made with skim milk, chocolate | Sweets | 45.00 mg | 11% | CNF |
| 2221 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 45.00 mg | 11% | CNF |
| 2222 | Snacks, sesame sticks, wheat-based, salted | Snacks | 45.00 mg | 11% | CNF |
| 2223 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 45.00 mg | 11% | CNF |
| 2224 | Dessert, egg custard, dry mix, unprepared | Sweets | 45.00 mg | 11% | CNF |
| 2225 | Candies, milk chocolate coated raisins | Sweets | 45.00 mg | 11% | CNF |
| 2226 | Snacks, potato chips, dried potatoes, light | Snacks | 45.00 mg | 11% | CNF |
| 2227 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 45.00 mg | 11% | CNF |
| 2228 | Chili with beans, canned | Legumes and Legume Products | 45.00 mg | 11% | CNF |
| 2229 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 45.00 mg | 11% | CNF |
| 2230 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 45.00 mg | 11% | CNF |
| 2231 | Taro leaves, raw | Vegetables and Vegetable Products | 45.00 mg | 11% | CNF |
| 2232 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 45.00 mg | 11% | CNF |
| 2233 | Egg, whole, dried | Dairy and Egg Products | 44.60 mg | 11% | USDA_FF |
| 2234 | Tart, breakfast, low fat | Baked Products | 44.00 mg | 10% | USDA_SR |
| 2235 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 44.00 mg | 10% | USDA_SR |
| 2236 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 44.00 mg | 10% | USDA_SR |
| 2237 | Bread, stuffing, cornbread, dry mix | Baked Products | 44.00 mg | 10% | USDA_SR |
| 2238 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 44.00 mg | 10% | USDA_SR |
| 2239 | Nutritional supplement for people with diabetes, liquid | Dairy and Egg Products | 44.00 mg | 10% | USDA_SR |
| 2240 | Cheese, parmesan, hard | Dairy and Egg Products | 44.00 mg | 10% | USDA_SR |
| 2241 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 44.00 mg | 10% | USDA_SR |
| 2242 | Couscous, dry | Cereal Grains and Pasta | 44.00 mg | 10% | USDA_SR |
| 2243 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 44.00 mg | 10% | USDA_SR |
| 2244 | Yardlong bean, raw | Vegetables and Vegetable Products | 44.00 mg | 10% | USDA_SR |
| 2245 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 44.00 mg | 10% | USDA_SR |
| 2246 | Millet, cooked | Cereal Grains and Pasta | 44.00 mg | 10% | USDA_SR |
| 2247 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 44.00 mg | 10% | USDA_SR |
| 2248 | Restaurant, Mexican, refried beans | Restaurant Foods | 44.00 mg | 10% | USDA_SR |
| 2249 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 44.00 mg | 10% | CNF |
| 2250 | Refried beans | Legumes and Legume Products | 44.00 mg | 10% | CNF |
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