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 2001–2050 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 54.00 mg | 13% | CNF |
| 2002 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 54.00 mg | 13% | CNF |
| 2003 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 54.00 mg | 13% | CNF |
| 2004 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 54.00 mg | 13% | CNF |
| 2005 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 54.00 mg | 13% | CNF |
| 2006 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 54.00 mg | 13% | CNF |
| 2007 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 53.60 mg | 13% | USDA_FF |
| 2008 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
| 2009 | Cookies, brownies, prepared from recipe | Baked Products | 53.00 mg | 13% | USDA_SR |
| 2010 | Snacks, vegetable chips, made from garden vegetables | Snacks | 53.00 mg | 13% | USDA_SR |
| 2011 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
| 2012 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients | Beverages | 53.00 mg | 13% | USDA_SR |
| 2013 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
| 2014 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
| 2015 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
| 2016 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
| 2017 | Fish, sea bass, mixed species, cooked, dry heat | Finfish and Shellfish Products | 53.00 mg | 13% | USDA_SR |
| 2018 | Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS | Baby Foods | 53.00 mg | 13% | USDA_SR |
| 2019 | Cookies, chocolate wafers | Baked Products | 53.00 mg | 13% | USDA_SR |
| 2020 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 53.00 mg | 13% | USDA_SR |
| 2021 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mg | 13% | USDA_SR |
| 2022 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 53.00 mg | 13% | USDA_SR |
| 2023 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 53.00 mg | 13% | USDA_SR |
| 2024 | Pasta, dry, enriched | Cereal Grains and Pasta | 53.00 mg | 13% | USDA_SR |
| 2025 | Snacks, potato chips, made from dried potatoes, cheese-flavor | Snacks | 53.00 mg | 13% | USDA_SR |
| 2026 | Pasta, dry, unenriched | Cereal Grains and Pasta | 53.00 mg | 13% | USDA_SR |
| 2027 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 53.00 mg | 13% | USDA_SR |
| 2028 | Snacks, vegetable chips | Snacks | 53.00 mg | 13% | CNF |
| 2029 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mg | 13% | CNF |
| 2030 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 53.00 mg | 13% | CNF |
| 2031 | Waffle, whole wheat, low fat | Baked Products | 53.00 mg | 13% | CNF |
| 2032 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 53.00 mg | 13% | CNF |
| 2033 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% | CNF |
| 2034 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% | CNF |
| 2035 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% | CNF |
| 2036 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 53.00 mg | 13% | CNF |
| 2037 | Snacks, potato chips, dried potatoes, cheese | Snacks | 53.00 mg | 13% | CNF |
| 2038 | Cookie, chocolate wafer | Baked Products | 53.00 mg | 13% | CNF |
| 2039 | Cookie, brownie, homemade | Baked Products | 53.00 mg | 13% | CNF |
| 2040 | Beans, navy, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% | CNF |
| 2041 | Beans, navy, boiled | Legumes and Legume Products | 53.00 mg | 13% | CNF |
| 2042 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% | CNF |
| 2043 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 53.00 mg | 13% | CNF |
| 2044 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 53.00 mg | 13% | CNF |
| 2045 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 53.00 mg | 13% | CNF |
| 2046 | Fish, sea bass, mixed species, baked or broiled | Finfish and Shellfish Products | 53.00 mg | 13% | CNF |
| 2047 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 53.00 mg | 13% | CNF |
| 2048 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 53.00 mg | 13% | CNF |
| 2049 | Succotash, boiled, drained | Vegetables and Vegetable Products | 53.00 mg | 13% | CNF |
| 2050 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 52.00 mg | 12% | USDA_SR |
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