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 1951–2000 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 55.00 mg | 13% | CNF |
| 1952 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 55.00 mg | 13% | CNF |
| 1953 | Fish, sablefish (black cod), raw | Finfish and Shellfish Products | 55.00 mg | 13% | CNF |
| 1954 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 55.00 mg | 13% | CNF |
| 1955 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 55.00 mg | 13% | CNF |
| 1956 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 55.00 mg | 13% | CNF |
| 1957 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 55.00 mg | 13% | CNF |
| 1958 | Spices, dill weed, fresh | Spices and Herbs | 55.00 mg | 13% | CNF |
| 1959 | Leavening agents, yeast, baker's, active dry | Baked Products | 54.00 mg | 13% | USDA_SR |
| 1960 | Rolls, dinner, rye | Baked Products | 54.00 mg | 13% | USDA_SR |
| 1961 | Bread, pumpernickel | Baked Products | 54.00 mg | 13% | USDA_SR |
| 1962 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | Breakfast Cereals | 54.00 mg | 13% | USDA_SR |
| 1963 | Fish, spot, cooked, dry heat | Finfish and Shellfish Products | 54.00 mg | 13% | USDA_SR |
| 1964 | Fish, haddock, smoked | Finfish and Shellfish Products | 54.00 mg | 13% | USDA_SR |
| 1965 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% | USDA_SR |
| 1966 | Carob flour | Legumes and Legume Products | 54.00 mg | 13% | USDA_SR |
| 1967 | Crackers, wheat, sandwich, with cheese filling | Baked Products | 54.00 mg | 13% | USDA_SR |
| 1968 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% | USDA_SR |
| 1969 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 54.00 mg | 13% | USDA_SR |
| 1970 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 54.00 mg | 13% | USDA_SR |
| 1971 | Cheese, goat, hard type | Dairy and Egg Products | 54.00 mg | 13% | USDA_SR |
| 1972 | Mollusks, oyster, eastern, canned | Finfish and Shellfish Products | 54.00 mg | 13% | USDA_SR |
| 1973 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 54.00 mg | 13% | USDA_SR |
| 1974 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 54.00 mg | 13% | USDA_SR |
| 1975 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 54.00 mg | 13% | USDA_SR |
| 1976 | Toppings, nuts in syrup | Sweets | 54.00 mg | 13% | USDA_SR |
| 1977 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 54.00 mg | 13% | USDA_SR |
| 1978 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 54.00 mg | 13% | USDA_SR |
| 1979 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 54.00 mg | 13% | USDA_SR |
| 1980 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 54.00 mg | 13% | USDA_SR |
| 1981 | Dates, medjool | Fruits and Fruit Juices | 54.00 mg | 13% | USDA_SR |
| 1982 | Rolls, pumpernickel | Baked Products | 54.00 mg | 13% | USDA_SR |
| 1983 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 54.00 mg | 13% | USDA_SR |
| 1984 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 54.00 mg | 13% | CNF |
| 1985 | Roll, pumpernickel | Baked Products | 54.00 mg | 13% | CNF |
| 1986 | Date, medjool | Fruits and fruit juices | 54.00 mg | 13% | CNF |
| 1987 | Sweets, topping, nuts in syrup | Sweets | 54.00 mg | 13% | CNF |
| 1988 | Leavening agent, yeast, baker's, active, dry | Baked Products | 54.00 mg | 13% | CNF |
| 1989 | Roll, dinner, rye | Baked Products | 54.00 mg | 13% | CNF |
| 1990 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 54.00 mg | 13% | CNF |
| 1991 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% | CNF |
| 1992 | Lupins, boiled, salted | Legumes and Legume Products | 54.00 mg | 13% | CNF |
| 1993 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 54.00 mg | 13% | CNF |
| 1994 | Lupins, boiled | Legumes and Legume Products | 54.00 mg | 13% | CNF |
| 1995 | Carob (St. John's bread), flour | Legumes and Legume Products | 54.00 mg | 13% | CNF |
| 1996 | Fish, spot, baked or broiled | Finfish and Shellfish Products | 54.00 mg | 13% | CNF |
| 1997 | Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid | Finfish and Shellfish Products | 54.00 mg | 13% | CNF |
| 1998 | Fish, haddock (finnan haddie), smoked | Finfish and Shellfish Products | 54.00 mg | 13% | CNF |
| 1999 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 54.00 mg | 13% | CNF |
| 2000 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 54.00 mg | 13% | CNF |
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