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 3051–3100 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Biscuit, multigrain, refrigerated dough | Baked Products | 30.00 mg | 7% | CNF |
| 3052 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 30.00 mg | 7% | CNF |
| 3053 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 30.00 mg | 7% | CNF |
| 3054 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 30.00 mg | 7% | CNF |
| 3055 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 30.00 mg | 7% | CNF |
| 3056 | Spinach souffle, homemade | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3057 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3058 | Taro, cooked | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3059 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3060 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3061 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3062 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3063 | Raisin, seeded | Fruits and fruit juices | 30.00 mg | 7% | CNF |
| 3064 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 30.00 mg | 7% | CNF |
| 3065 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 30.00 mg | 7% | CNF |
| 3066 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 30.00 mg | 7% | CNF |
| 3067 | Cheese, roquefort (blue) | Dairy and Egg Products | 30.00 mg | 7% | CNF |
| 3068 | Cheese, edam | Dairy and Egg Products | 30.00 mg | 7% | CNF |
| 3069 | Cheese, cotija, solid | Dairy and Egg Products | 29.90 mg | 7% | USDA_FF |
| 3070 | Cheese, monterey jack, solid | Dairy and Egg Products | 29.60 mg | 7% | USDA_FF |
| 3071 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.56 mg | 7% | USDA_FF |
| 3072 | Cheese, provolone, sliced | Dairy and Egg Products | 29.50 mg | 7% | USDA_FF |
| 3073 | Plantains, underripe, raw | Fruits and Fruit Juices | 29.47 mg | 7% | USDA_FF |
| 3074 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 29.31 mg | 7% | USDA_FF |
| 3075 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.30 mg | 7% | USDA_FF |
| 3076 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.29 mg | 7% | USDA_FF |
| 3077 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 29.00 mg | 7% | USDA_SR |
| 3078 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3079 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3080 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3081 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3082 | Jackfruit, raw | Fruits and Fruit Juices | 29.00 mg | 7% | USDA_SR |
| 3083 | Figs, dried, stewed | Fruits and Fruit Juices | 29.00 mg | 7% | USDA_SR |
| 3084 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% | USDA_SR |
| 3085 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 29.00 mg | 7% | USDA_SR |
| 3086 | Cheese, goat, semisoft type | Dairy and Egg Products | 29.00 mg | 7% | USDA_SR |
| 3087 | Leavening agents, baking powder, low-sodium | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3088 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3089 | Hummus, home prepared | Legumes and Legume Products | 29.00 mg | 7% | USDA_SR |
| 3090 | Ice cream cone, chocolate covered, with nuts, flavors other than chocolate | Dairy and Egg Products | 29.00 mg | 7% | USDA_SR |
| 3091 | Ice cream sandwich | Dairy and Egg Products | 29.00 mg | 7% | USDA_SR |
| 3092 | Cheese, white, queso blanco | Dairy and Egg Products | 29.00 mg | 7% | USDA_SR |
| 3093 | Cookies, coconut macaroon | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3094 | Crackers, multigrain | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3095 | Avocados, raw, California | Fruits and Fruit Juices | 29.00 mg | 7% | USDA_SR |
| 3096 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 29.00 mg | 7% | USDA_SR |
| 3097 | Cheese spread, pasteurized process, American | Dairy and Egg Products | 29.00 mg | 7% | USDA_SR |
| 3098 | Cheese, gouda | Dairy and Egg Products | 29.00 mg | 7% | USDA_SR |
| 3099 | Cheese, mozzarella, low moisture, part-skim, shredded | Dairy and Egg Products | 29.00 mg | 7% | USDA_SR |
| 3100 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 29.00 mg | 7% | USDA_SR |
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