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 1151–1200 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1152 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1153 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1154 | Emu, fan fillet, raw | Poultry Products | 42.00 mg | 10% |
| 1155 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 42.00 mg | 10% |
| 1156 | Fish, spot, raw | Finfish and Shellfish Products | 42.00 mg | 10% |
| 1157 | Fish, croaker, atlantic, breaded and fried | Finfish and Shellfish Products | 42.00 mg | 10% |
| 1158 | Fish, bluefish, baked or broiled | Finfish and Shellfish Products | 42.00 mg | 10% |
| 1159 | Fish, tuna, yellowfin, baked or broiled | Finfish and Shellfish Products | 42.00 mg | 10% |
| 1160 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 42.00 mg | 10% |
| 1161 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1162 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1163 | Fish, cod (scrod), atlantic, baked or broiled | Finfish and Shellfish Products | 42.00 mg | 10% |
| 1164 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1165 | English muffin, wheat, toasted | Baked Products | 42.00 mg | 10% |
| 1166 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1167 | Croutons, seasoned | Baked Products | 42.00 mg | 10% |
| 1168 | Lychee, dried | Fruits and fruit juices | 42.00 mg | 10% |
| 1169 | Cookie, oatmeal, homemade, with raisins | Baked Products | 42.00 mg | 10% |
| 1170 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 42.00 mg | 10% |
| 1171 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1172 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1173 | Chives, raw | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1174 | Cardoon, raw | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1175 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 42.00 mg | 10% |
| 1176 | Cheese, romano | Dairy and Egg Products | 41.00 mg | 10% |
| 1177 | Fish, sea bass, mixed species, raw | Finfish and Shellfish Products | 41.00 mg | 10% |
| 1178 | Fish, herring, atlantic, baked or broiled | Finfish and Shellfish Products | 41.00 mg | 10% |
| 1179 | Fish, cod (scrod), atlantic, canned, solids and liquid | Finfish and Shellfish Products | 41.00 mg | 10% |
| 1180 | Fish, anchovy, european, raw | Finfish and Shellfish Products | 41.00 mg | 10% |
| 1181 | Fish, herring, pacific, baked or broiled | Finfish and Shellfish Products | 41.00 mg | 10% |
| 1182 | Fish, mackerel, king, baked or broiled | Finfish and Shellfish Products | 41.00 mg | 10% |
| 1183 | English muffin, multigrain (also granola) | Baked Products | 41.00 mg | 10% |
| 1184 | Currant, zante, dried | Fruits and fruit juices | 41.00 mg | 10% |
| 1185 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 41.00 mg | 10% |
| 1186 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 41.00 mg | 10% |
| 1187 | Prune, dried, uncooked | Fruits and fruit juices | 41.00 mg | 10% |
| 1188 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 41.00 mg | 10% |
| 1189 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 41.00 mg | 10% |
| 1190 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 41.00 mg | 10% |
| 1191 | Cloudberry (bakeapple), native | Fruits and fruit juices | 41.00 mg | 10% |
| 1192 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 41.00 mg | 10% |
| 1193 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 41.00 mg | 10% |
| 1194 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mg | 10% |
| 1195 | Fish, burbot (loche), baked or broiled | Finfish and Shellfish Products | 41.00 mg | 10% |
| 1196 | Gravy, instant beef, dry | Soups, Sauces and Gravies | 41.00 mg | 10% |
| 1197 | Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat | Snacks | 41.00 mg | 10% |
| 1198 | Bread stuffing, dry mix, unprepared | Baked Products | 40.00 mg | 10% |
| 1199 | Quinoa burger patty, frozen | Mixed Dishes | 40.00 mg | 10% |
| 1200 | Snacks, potato chips, dried potatoes, plain | Snacks | 40.00 mg | 10% |
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