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 1001–1050 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 49.00 mg | 12% |
| 1002 | Cookie, ginger snap | Baked Products | 49.00 mg | 12% |
| 1003 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 49.00 mg | 12% |
| 1004 | Peas, split, raw | Legumes and Legume Products | 49.00 mg | 12% |
| 1005 | Cookie, peanut butter sandwich | Baked Products | 49.00 mg | 12% |
| 1006 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 49.00 mg | 12% |
| 1007 | Candies, praline, homemade | Sweets | 49.00 mg | 12% |
| 1008 | Grains, spelt, cooked | Cereals, Grains and Pasta | 49.00 mg | 12% |
| 1009 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 1010 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 49.00 mg | 12% |
| 1011 | Candies, bar, crispy bar with peanut butter filling | Sweets | 49.00 mg | 12% |
| 1012 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 49.00 mg | 12% |
| 1013 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% |
| 1014 | Candies, bars, Butterfinger | Sweets | 48.00 mg | 11% |
| 1015 | Candies, truffles, homemade | Sweets | 48.00 mg | 11% |
| 1016 | Sweets, syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% |
| 1017 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 48.00 mg | 11% |
| 1018 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1019 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 48.00 mg | 11% |
| 1020 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 48.00 mg | 11% |
| 1021 | Beverage, bean | Legumes and Legume Products | 48.00 mg | 11% |
| 1022 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1023 | Beans, kidney, light red, boiled | Legumes and Legume Products | 48.00 mg | 11% |
| 1024 | Mollusks, abalone, mixed species, raw | Finfish and Shellfish Products | 48.00 mg | 11% |
| 1025 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 48.00 mg | 11% |
| 1026 | Peanut flour, low-fat | Legumes and Legume Products | 48.00 mg | 11% |
| 1027 | Soybean, fermented products, miso | Legumes and Legume Products | 48.00 mg | 11% |
| 1028 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 48.00 mg | 11% |
| 1029 | Bread, rye, toasted | Baked Products | 48.00 mg | 11% |
| 1030 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% |
| 1031 | English muffin, multigrain (also granola), toasted | Baked Products | 48.00 mg | 11% |
| 1032 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 48.00 mg | 11% |
| 1033 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1034 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 48.00 mg | 11% |
| 1035 | Succotash, raw | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 1036 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 48.00 mg | 11% |
| 1037 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% |
| 1038 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 47.00 mg | 11% |
| 1039 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 47.00 mg | 11% |
| 1040 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 47.00 mg | 11% |
| 1041 | Veal, loin, lean, raw | Lamb, Veal and Game | 47.00 mg | 11% |
| 1042 | Kale, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 1043 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 1044 | Arugula, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 1045 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 47.00 mg | 11% |
| 1046 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 1047 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% |
| 1048 | Babyfood, cereal, rice, with milk powder, dry | Babyfoods | 47.00 mg | 11% |
| 1049 | Candies, bars, Mr Goodbar | Sweets | 47.00 mg | 11% |
| 1050 | Cracker, standard snack-type, with whole-wheat | Baked Products | 47.00 mg | 11% |
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