Foods high in Magnesium (USDA Foundation)

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 101–150 of 420 foods

#	Food	Category	Per 100 g	% DV
101	Figs, dried, uncooked	Fruits and Fruit Juices	67.60 mg	16%
102	Figs, dried, uncooked	Fruits and Fruit Juices	67.60 mg	16%
103	Snow crab, legs only, frozen	Finfish and Shellfish Products	58.37 mg	14%
104	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Restaurant Foods	53.60 mg	13%
105	Tomato, paste, canned, without salt added	Vegetables and Vegetable Products	49.61 mg	12%
106	Collards, raw	Vegetables and Vegetable Products	49.51 mg	12%
107	Mustard, prepared, yellow	Spices and Herbs	47.70 mg	11%
108	Scallops, bay, Patagonian, frozen, wild caught	Finfish and Shellfish Products	46.44 mg	11%
109	Flour, semolina, fine	Cereal Grains and Pasta	46.28 mg	11%
110	Egg, whole, dried	Dairy and Egg Products	44.60 mg	11%
111	Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated	Finfish and Shellfish Products	43.08 mg	10%
112	Arugula, baby, raw	Vegetables and Vegetable Products	42.65 mg	10%
113	Fonio, grain, dry, raw	Cereal Grains and Pasta	39.10 mg	9%
114	Lobster, tail only, frozen, wild caught	Finfish and Shellfish Products	39.04 mg	9%
115	Pork, cured, bacon, cooked, restaurant	Pork Products	36.50 mg	9%
116	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	36.10 mg	9%
117	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	35.90 mg	9%
118	Tuna, ahi or yellowfin, frozen, wild caught	Finfish and Shellfish Products	35.48 mg	8%
119	Cheese, parmesan, grated, refrigerated	Dairy and Egg Products	35.37 mg	8%
120	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	35.21 mg	8%
121	Cheese, parmesan, grated	Dairy and Egg Products	34.90 mg	8%
122	Cheese, pasteurized process cheese food or product, American, singles	Dairy and Egg Products	34.60 mg	8%
123	Plantains, ripe, raw	Fruits and Fruit Juices	33.93 mg	8%
124	Flour, cassava	Vegetables and Vegetable Products	33.56 mg	8%
125	Cheese, swiss	Dairy and Egg Products	33.40 mg	8%
126	Cheese, swiss	Dairy and Egg Products	33.40 mg	8%
127	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	33.30 mg	8%
128	Avocado, Hass, peeled, raw	Fruits and Fruit Juices	32.80 mg	8%
129	Kale, raw	Vegetables and Vegetable Products	32.70 mg	8%
130	Beans, black, canned, sodium added, drained and rinsed	Legumes and Legume Products	32.54 mg	8%
131	Cookies, oatmeal, soft, with raisins	Baked Products	32.40 mg	8%
132	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised	Poultry Products	32.00 mg	8%
133	Plantains, overripe, raw	Fruits and Fruit Juices	31.73 mg	8%
134	Scallops, sea, frozen, wild caught	Finfish and Shellfish Products	30.63 mg	7%
135	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	30.10 mg	7%
136	Flour, corn, yellow, fine meal, enriched	Cereal Grains and Pasta	30.10 mg	7%
137	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	30.10 mg	7%
138	Cheese, cotija, solid	Dairy and Egg Products	29.90 mg	7%
139	Cheese, monterey jack, solid	Dairy and Egg Products	29.60 mg	7%
140	Beans, navy, canned, sodium added, drained and rinsed	Legumes and Legume Products	29.56 mg	7%
141	Cheese, provolone, sliced	Dairy and Egg Products	29.50 mg	7%
142	Plantains, underripe, raw	Fruits and Fruit Juices	29.47 mg	7%
143	Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	29.31 mg	7%
144	Beans, great northern, canned, sodium added, drained and rinsed	Legumes and Legume Products	29.30 mg	7%
145	Beans, cannellini, canned, sodium added, drained and rinsed	Legumes and Legume Products	29.29 mg	7%
146	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Poultry Products	29.10 mg	7%
147	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Poultry Products	29.10 mg	7%
148	Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	Legumes and Legume Products	28.41 mg	7%
149	Beans, snap, green, raw	Vegetables and Vegetable Products	28.21 mg	7%
150	Mahi mahi, frozen, wild caught	Finfish and Shellfish Products	28.02 mg	7%

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Foods high in Magnesium (USDA Foundation)

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