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 1101–1150 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Mollusks, oyster, pacific, boiled or steamed | Finfish and Shellfish Products | 44.00 mg | 10% |
| 1102 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 1103 | Cookie, peanut butter, commercial | Baked Products | 44.00 mg | 10% |
| 1104 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 44.00 mg | 10% |
| 1105 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 44.00 mg | 10% |
| 1106 | Crustaceans, crab, alaska king, imitation (seafood surimi) | Finfish and Shellfish Products | 43.00 mg | 10% |
| 1107 | Fish, surimi | Finfish and Shellfish Products | 43.00 mg | 10% |
| 1108 | Fish, shark (dogfish), mixed species, battered and fried | Finfish and Shellfish Products | 43.00 mg | 10% |
| 1109 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 43.00 mg | 10% |
| 1110 | Crustaceans, shrimp, imitation (surimi) | Finfish and Shellfish Products | 43.00 mg | 10% |
| 1111 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 43.00 mg | 10% |
| 1112 | Mollusks, scallop, mixed species, imitation (surimi) | Finfish and Shellfish Products | 43.00 mg | 10% |
| 1113 | Veal, loin, lean and fat, raw | Lamb, Veal and Game | 43.00 mg | 10% |
| 1114 | Cookie, oatmeal, homemade, without raisins | Baked Products | 43.00 mg | 10% |
| 1115 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1116 | Potato, skin, baked | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1117 | Bread, white, commercial, toasted | Baked Products | 43.00 mg | 10% |
| 1118 | Crustaceans, lobster, american (northern), boiled or steamed | Finfish and Shellfish Products | 43.00 mg | 10% |
| 1119 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 43.00 mg | 10% |
| 1120 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 43.00 mg | 10% |
| 1121 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% |
| 1122 | Date, domestic, natural and dry | Fruits and fruit juices | 43.00 mg | 10% |
| 1123 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1124 | Beans, baked, homemade | Legumes and Legume Products | 43.00 mg | 10% |
| 1125 | Ginger root, raw | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1126 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1127 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1128 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 43.00 mg | 10% |
| 1129 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 43.00 mg | 10% |
| 1130 | Bread, rye | Baked Products | 43.00 mg | 10% |
| 1131 | Bread crumbs, dry, grated, plain | Baked Products | 43.00 mg | 10% |
| 1132 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 43.00 mg | 10% |
| 1133 | Candies, bars, Baby Ruth | Sweets | 43.00 mg | 10% |
| 1134 | Bread, italian, toasted | Baked Products | 43.00 mg | 10% |
| 1135 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 43.00 mg | 10% |
| 1136 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 43.00 mg | 10% |
| 1137 | Fast foods, mexican, enchilada with cheese and beef | Fast Foods | 43.00 mg | 10% |
| 1138 | Burrito, bean and cheese, microwaved | Mixed Dishes | 43.00 mg | 10% |
| 1139 | Fish, whitefish, native, eggs, baked | Finfish and Shellfish Products | 43.00 mg | 10% |
| 1140 | Fish, inconnu, native, smoked, baked | Finfish and Shellfish Products | 43.00 mg | 10% |
| 1141 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1142 | Snacks, potato chips, white, restructured, baked | Snacks | 43.00 mg | 10% |
| 1143 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% |
| 1144 | Candies, peanut brittle, homemade | Sweets | 42.00 mg | 10% |
| 1145 | Fast foods, entree, crab cake | Fast Foods | 42.00 mg | 10% |
| 1146 | Fast foods, mexican, nachos with cheese | Fast Foods | 42.00 mg | 10% |
| 1147 | Beans, kidney, all types, boiled | Legumes and Legume Products | 42.00 mg | 10% |
| 1148 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 42.00 mg | 10% |
| 1149 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1150 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
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