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 2301–2350 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2302 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2303 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2304 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2305 | Beans, baked, homemade | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2306 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 43.00 mg | 10% | CNF |
| 2307 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2308 | Potato, skin, baked | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2309 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2310 | Ginger root, raw | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2311 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2312 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2313 | Date, domestic, natural and dry | Fruits and fruit juices | 43.00 mg | 10% | CNF |
| 2314 | Arugula, baby, raw | Vegetables and Vegetable Products | 42.65 mg | 10% | USDA_FF |
| 2315 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 42.00 mg | 10% | USDA_SR |
| 2316 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 10% | USDA_SR |
| 2317 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 42.00 mg | 10% | USDA_SR |
| 2318 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 10% | USDA_SR |
| 2319 | Croutons, seasoned | Baked Products | 42.00 mg | 10% | USDA_SR |
| 2320 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 42.00 mg | 10% | USDA_SR |
| 2321 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 42.00 mg | 10% | USDA_SR |
| 2322 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2323 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2324 | TACO BELL, Nachos | Fast Foods | 42.00 mg | 10% | USDA_SR |
| 2325 | Fast foods, nachos, with cheese | Fast Foods | 42.00 mg | 10% | USDA_SR |
| 2326 | Chives, raw | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2327 | Cardoon, raw | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2328 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2329 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 42.00 mg | 10% | USDA_SR |
| 2330 | Candies, peanut brittle, prepared-from-recipe | Sweets | 42.00 mg | 10% | USDA_SR |
| 2331 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2332 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2333 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2334 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2335 | Litchis, dried | Fruits and Fruit Juices | 42.00 mg | 10% | USDA_SR |
| 2336 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 42.00 mg | 10% | USDA_SR |
| 2337 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2338 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2339 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2340 | Drumstick leaves, raw | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2341 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 10% | USDA_SR |
| 2342 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 42.00 mg | 10% | USDA_SR |
| 2343 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 42.00 mg | 10% | CNF |
| 2344 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2345 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2346 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2347 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2348 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% | CNF |
| 2349 | Beans, kidney, all types, boiled | Legumes and Legume Products | 42.00 mg | 10% | CNF |
| 2350 | Fast foods, mexican, nachos with cheese | Fast Foods | 42.00 mg | 10% | CNF |
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