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 901–950 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Carob (St. John's bread), flour | Legumes and Legume Products | 54.00 mg | 13% |
| 902 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 54.00 mg | 13% |
| 903 | Lupins, boiled | Legumes and Legume Products | 54.00 mg | 13% |
| 904 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 905 | Fish, haddock (finnan haddie), smoked | Finfish and Shellfish Products | 54.00 mg | 13% |
| 906 | Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid | Finfish and Shellfish Products | 54.00 mg | 13% |
| 907 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 54.00 mg | 13% |
| 908 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 54.00 mg | 13% |
| 909 | Leavening agent, yeast, baker's, active, dry | Baked Products | 54.00 mg | 13% |
| 910 | Fish, spot, baked or broiled | Finfish and Shellfish Products | 54.00 mg | 13% |
| 911 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 912 | Roll, dinner, rye | Baked Products | 54.00 mg | 13% |
| 913 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 54.00 mg | 13% |
| 914 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 54.00 mg | 13% |
| 915 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 54.00 mg | 13% |
| 916 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 54.00 mg | 13% |
| 917 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 54.00 mg | 13% |
| 918 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% |
| 919 | Lupins, boiled, salted | Legumes and Legume Products | 54.00 mg | 13% |
| 920 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 53.00 mg | 13% |
| 921 | Fish, sea bass, mixed species, baked or broiled | Finfish and Shellfish Products | 53.00 mg | 13% |
| 922 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 53.00 mg | 13% |
| 923 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 53.00 mg | 13% |
| 924 | Cookie, brownie, homemade | Baked Products | 53.00 mg | 13% |
| 925 | Cookie, chocolate wafer | Baked Products | 53.00 mg | 13% |
| 926 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 927 | Beans, navy, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% |
| 928 | Succotash, boiled, drained | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 929 | Beans, navy, boiled | Legumes and Legume Products | 53.00 mg | 13% |
| 930 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% |
| 931 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% |
| 932 | Snacks, potato chips, dried potatoes, cheese | Snacks | 53.00 mg | 13% |
| 933 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 934 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 935 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 936 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% |
| 937 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 53.00 mg | 13% |
| 938 | Waffle, whole wheat, low fat | Baked Products | 53.00 mg | 13% |
| 939 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 53.00 mg | 13% |
| 940 | Snacks, vegetable chips | Snacks | 53.00 mg | 13% |
| 941 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 942 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 52.00 mg | 12% |
| 943 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 52.00 mg | 12% |
| 944 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 945 | Beans, adzuki, boiled | Legumes and Legume Products | 52.00 mg | 12% |
| 946 | Bread, pumpernickel | Baked Products | 52.00 mg | 12% |
| 947 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 948 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 52.00 mg | 12% |
| 949 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 950 | Borage, raw | Vegetables and Vegetable Products | 52.00 mg | 12% |
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