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 951–1000 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 52.00 mg | 12% |
| 952 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 52.00 mg | 12% |
| 953 | Cookie, molasses | Baked Products | 52.00 mg | 12% |
| 954 | Fish, turbot, european, raw | Finfish and Shellfish Products | 51.00 mg | 12% |
| 955 | Arrowhead, raw | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 956 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% |
| 957 | Cheese, parmesan, shredded | Dairy and Egg Products | 51.00 mg | 12% |
| 958 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% |
| 959 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 960 | Fish, bass, striped, baked or broiled | Finfish and Shellfish Products | 51.00 mg | 12% |
| 961 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 51.00 mg | 12% |
| 962 | Soup, bean with bacon, canned, condensed | Soups, Sauces and Gravies | 51.00 mg | 12% |
| 963 | Soup, broth, beef, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% |
| 964 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% |
| 965 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% |
| 966 | Crusteceans, spiny lobster (crawfish, rock lobster), boiled or steamed | Finfish and Shellfish Products | 51.00 mg | 12% |
| 967 | Roselle, raw | Fruits and fruit juices | 51.00 mg | 12% |
| 968 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 969 | Snacks, beef jerky, chopped and formed | Snacks | 51.00 mg | 12% |
| 970 | Candies, bars, Oh Henry! | Sweets | 51.00 mg | 12% |
| 971 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 51.00 mg | 12% |
| 972 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 51.00 mg | 12% |
| 973 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 51.00 mg | 12% |
| 974 | Bagel, whole-wheat (multigrain) | Baked Products | 51.00 mg | 12% |
| 975 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 976 | Cheese, parmesan, low sodium | Dairy and Egg Products | 51.00 mg | 12% |
| 977 | Bread, white, commercial, with added fibre, toasted | Baked Products | 50.00 mg | 12% |
| 978 | Grains, teff, cooked | Cereals, Grains and Pasta | 50.00 mg | 12% |
| 979 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 980 | Fish, tuna, bluefin, fresh, raw | Finfish and Shellfish Products | 50.00 mg | 12% |
| 981 | Beans, pinto, boiled | Legumes and Legume Products | 50.00 mg | 12% |
| 982 | Beans, great northern, boiled | Legumes and Legume Products | 50.00 mg | 12% |
| 983 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 50.00 mg | 12% |
| 984 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 985 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 50.00 mg | 12% |
| 986 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 50.00 mg | 12% |
| 987 | Soup, broth, beef, cubed, dehydrated | Soups, Sauces and Gravies | 50.00 mg | 12% |
| 988 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 50.00 mg | 12% |
| 989 | Parsley, fresh | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 990 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mg | 12% |
| 991 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 50.00 mg | 12% |
| 992 | Beans, great northern, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% |
| 993 | Beans, pinto, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% |
| 994 | Crustaceans, crab, alaska king, raw | Finfish and Shellfish Products | 49.00 mg | 12% |
| 995 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 996 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 49.00 mg | 12% |
| 997 | Fish, shark (dogfish), mixed species, raw | Finfish and Shellfish Products | 49.00 mg | 12% |
| 998 | Crustaceans, crab, atlantic snow crab (spider, queen), raw | Finfish and Shellfish Products | 49.00 mg | 12% |
| 999 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 49.00 mg | 12% |
| 1000 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 49.00 mg | 12% |
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