Foods high in Magnesium

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 1851–1900 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
1851	Snacks, potato chips, barbecue flavour	Snacks	58.00 mg	14%	CNF
1852	Bread, pumpernickel, toasted	Baked Products	58.00 mg	14%	CNF
1853	Tofu, fuyu, salted and fermented (with calcium sulphate)	Legumes and Legume Products	58.00 mg	14%	CNF
1854	Crustaceans, crab, dungeness, boiled or steamed	Finfish and Shellfish Products	58.00 mg	14%	CNF
1855	Mollusks, oyster, eastern (blue point), wild, breaded and fried	Finfish and Shellfish Products	58.00 mg	14%	CNF
1856	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	58.00 mg	14%	CNF
1857	Nuts, Chinese chestnuts, boiled and steamed	Nuts and Seeds	58.00 mg	14%	CNF
1858	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	58.00 mg	14%	CNF
1859	Beans, lima, raw	Vegetables and Vegetable Products	58.00 mg	14%	CNF
1860	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Breakfast Cereals	57.00 mg	14%	USDA_SR
1861	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Breakfast Cereals	57.00 mg	14%	USDA_SR
1862	Borage, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	57.00 mg	14%	USDA_SR
1863	Peaches, dehydrated (low-moisture), sulfured, uncooked	Fruits and Fruit Juices	57.00 mg	14%	USDA_SR
1864	Stinging Nettles, blanched (Northern Plains Indians)	American Indian/Alaska Native Foods	57.00 mg	14%	USDA_SR
1865	Okra, raw	Vegetables and Vegetable Products	57.00 mg	14%	USDA_SR
1866	Borage, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	57.00 mg	14%	USDA_SR
1867	Cracker, cheese, Asiago	Baked Products	57.00 mg	14%	CNF
1868	Stinging Nettles, native, blanched	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1869	Granola bar, chewy, fruit flavour, yogourt coated	Baked Products	57.00 mg	14%	CNF
1870	Borage, boiled, drained, with salt	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1871	Kale, scotch, boiled, drained	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1872	Borage, boiled, drained	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1873	Okra (gumbo), raw	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1874	Peach, dehydrated (low moisture), sulphured, uncooked	Fruits and fruit juices	57.00 mg	14%	CNF
1875	Beans, french, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	56.00 mg	13%	USDA_SR
1876	Crackers, melba toast, wheat	Baked Products	56.00 mg	13%	USDA_SR
1877	Crackers, cheese, sandwich-type with peanut butter filling	Baked Products	56.00 mg	13%	USDA_SR
1878	Veggie burgers or soyburgers, unprepared	Legumes and Legume Products	56.00 mg	13%	USDA_SR
1879	Mollusks, abalone, mixed species, cooked, fried	Finfish and Shellfish Products	56.00 mg	13%	USDA_SR
1880	Cookies, graham crackers, plain or honey, lowfat	Baked Products	56.00 mg	13%	USDA_SR
1881	Bread, chapati or roti, whole wheat, commercially prepared, frozen	Baked Products	56.00 mg	13%	USDA_SR
1882	Beans, french, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	56.00 mg	13%	USDA_SR
1883	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	56.00 mg	13%	USDA_SR
1884	Bread, protein, (includes gluten), toasted	Baked Products	56.00 mg	13%	USDA_SR
1885	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces, and Gravies	56.00 mg	13%	USDA_SR
1886	Soup, chicken broth cubes, dry	Soups, Sauces, and Gravies	56.00 mg	13%	USDA_SR
1887	Soup, chicken broth or bouillon, dry	Soups, Sauces, and Gravies	56.00 mg	13%	USDA_SR
1888	Gravy, au jus, dry	Soups, Sauces, and Gravies	56.00 mg	13%	USDA_SR
1889	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	56.00 mg	13%	USDA_SR
1890	Spinach, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	56.00 mg	13%	USDA_SR
1891	Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	56.00 mg	13%	USDA_SR
1892	Snacks, granola bar, with coconut, chocolate coated	Snacks	56.00 mg	13%	USDA_SR
1893	Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	56.00 mg	13%	USDA_SR
1894	Spinach, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	56.00 mg	13%	USDA_SR
1895	Seeds, lotus seeds, raw	Nut and Seed Products	56.00 mg	13%	USDA_SR
1896	Cookie, graham cracker, plain or honey, low fat	Baked Products	56.00 mg	13%	CNF
1897	Indian, bread, chapati or roti, whole-wheat	Baked Products	56.00 mg	13%	CNF
1898	Spinach, canned, solids and liquids, unsalted	Vegetables and Vegetable Products	56.00 mg	13%	CNF
1899	Beans, lima, baby, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	56.00 mg	13%	CNF
1900	Veggie / soy burger patty, unprepared	Legumes and Legume Products	56.00 mg	13%	CNF

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Foods high in Magnesium

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