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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Snacks, potato chips, made from dried potatoes, cheese-flavor | Snacks | 53.00 mg | 13% |
| 1002 | Pasta, dry, unenriched | Cereal Grains and Pasta | 53.00 mg | 13% |
| 1003 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 1004 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 52.00 mg | 12% |
| 1005 | Bread, french or vienna, whole wheat | Baked Products | 52.00 mg | 12% |
| 1006 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 52.00 mg | 12% |
| 1007 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 52.00 mg | 12% |
| 1008 | Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted | Baby Foods | 52.00 mg | 12% |
| 1009 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 52.00 mg | 12% |
| 1010 | Cookies, molasses | Baked Products | 52.00 mg | 12% |
| 1011 | Bread, cracked-wheat | Baked Products | 52.00 mg | 12% |
| 1012 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA | Baby Foods | 52.00 mg | 12% |
| 1013 | School Lunch, pizza, sausage topping, thin crust, whole grain, frozen, cooked | Fast Foods | 52.00 mg | 12% |
| 1014 | Borage, raw | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 1015 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder | Baby Foods | 52.00 mg | 12% |
| 1016 | Nopales, raw | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 1017 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 1018 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 52.00 mg | 12% |
| 1019 | Mayonnaise, made with tofu | Fats and Oils | 52.00 mg | 12% |
| 1020 | Beans, white, mature seeds, canned | Legumes and Legume Products | 51.00 mg | 12% |
| 1021 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 51.00 mg | 12% |
| 1022 | Cookies, peanut butter sandwich, special dietary | Baked Products | 51.00 mg | 12% |
| 1023 | Fish, bass, striped, cooked, dry heat | Finfish and Shellfish Products | 51.00 mg | 12% |
| 1024 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 51.00 mg | 12% |
| 1025 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 51.00 mg | 12% |
| 1026 | Fish, turbot, european, raw | Finfish and Shellfish Products | 51.00 mg | 12% |
| 1027 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 51.00 mg | 12% |
| 1028 | Cheese, parmesan, shredded | Dairy and Egg Products | 51.00 mg | 12% |
| 1029 | Crustaceans, spiny lobster, mixed species, cooked, moist heat | Finfish and Shellfish Products | 51.00 mg | 12% |
| 1030 | Soup, beef broth or bouillon, powder, dry | Soups, Sauces, and Gravies | 51.00 mg | 12% |
| 1031 | School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked | Fast Foods | 51.00 mg | 12% |
| 1032 | School Lunch, pizza, pepperoni topping, thin crust, whole grain, frozen, cooked | Fast Foods | 51.00 mg | 12% |
| 1033 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 51.00 mg | 12% |
| 1034 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 51.00 mg | 12% |
| 1035 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 1036 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 1037 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 1038 | Arrowhead, raw | Vegetables and Vegetable Products | 51.00 mg | 12% |
| 1039 | Roselle, raw | Fruits and Fruit Juices | 51.00 mg | 12% |
| 1040 | Candies, NESTLE, OH HENRY! Bar | Sweets | 51.00 mg | 12% |
| 1041 | Cheese, parmesan, low sodium | Dairy and Egg Products | 51.00 mg | 12% |
| 1042 | Snacks, beef jerky, chopped and formed | Snacks | 51.00 mg | 12% |
| 1043 | Bagels, wheat | Baked Products | 51.00 mg | 12% |
| 1044 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% |
| 1045 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% |
| 1046 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% |
| 1047 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% |
| 1048 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% |
| 1049 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% |
| 1050 | Fish, tuna, fresh, bluefin, raw | Finfish and Shellfish Products | 50.00 mg | 12% |
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