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 2101–2150 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Bagels, wheat | Baked Products | 51.00 mg | 12% | USDA_SR |
| 2102 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 51.00 mg | 12% | CNF |
| 2103 | Bagel, whole-wheat (multigrain) | Baked Products | 51.00 mg | 12% | CNF |
| 2104 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 2105 | Cheese, parmesan, low sodium | Dairy and Egg Products | 51.00 mg | 12% | CNF |
| 2106 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 51.00 mg | 12% | CNF |
| 2107 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 51.00 mg | 12% | CNF |
| 2108 | Candies, bars, Oh Henry! | Sweets | 51.00 mg | 12% | CNF |
| 2109 | Snacks, beef jerky, chopped and formed | Snacks | 51.00 mg | 12% | CNF |
| 2110 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% | CNF |
| 2111 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% | CNF |
| 2112 | Crusteceans, spiny lobster (crawfish, rock lobster), boiled or steamed | Finfish and Shellfish Products | 51.00 mg | 12% | CNF |
| 2113 | Fish, bass, striped, baked or broiled | Finfish and Shellfish Products | 51.00 mg | 12% | CNF |
| 2114 | Fish, turbot, european, raw | Finfish and Shellfish Products | 51.00 mg | 12% | CNF |
| 2115 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 51.00 mg | 12% | CNF |
| 2116 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 2117 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 2118 | Arrowhead, raw | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 2119 | Roselle, raw | Fruits and fruit juices | 51.00 mg | 12% | CNF |
| 2120 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% | CNF |
| 2121 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% | CNF |
| 2122 | Soup, broth, beef, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% | CNF |
| 2123 | Soup, bean with bacon, canned, condensed | Soups, Sauces and Gravies | 51.00 mg | 12% | CNF |
| 2124 | Cheese, parmesan, shredded | Dairy and Egg Products | 51.00 mg | 12% | CNF |
| 2125 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2126 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2127 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2128 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2129 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2130 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 50.00 mg | 12% | USDA_SR |
| 2131 | Fish, tuna, fresh, bluefin, raw | Finfish and Shellfish Products | 50.00 mg | 12% | USDA_SR |
| 2132 | Soup, beef broth, cubed, dry | Soups, Sauces, and Gravies | 50.00 mg | 12% | USDA_SR |
| 2133 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 50.00 mg | 12% | USDA_SR |
| 2134 | Parsley, fresh | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 2135 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 50.00 mg | 12% | USDA_SR |
| 2136 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 2137 | Teff, cooked | Cereal Grains and Pasta | 50.00 mg | 12% | USDA_SR |
| 2138 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 50.00 mg | 12% | USDA_SR |
| 2139 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 50.00 mg | 12% | USDA_SR |
| 2140 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 2141 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 50.00 mg | 12% | USDA_SR |
| 2142 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | Breakfast Cereals | 50.00 mg | 12% | USDA_SR |
| 2143 | Bread, white, commercial, with added fibre, toasted | Baked Products | 50.00 mg | 12% | CNF |
| 2144 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mg | 12% | CNF |
| 2145 | Grains, teff, cooked | Cereals, Grains and Pasta | 50.00 mg | 12% | CNF |
| 2146 | Beans, pinto, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 2147 | Beans, great northern, boiled, salted | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 2148 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 2149 | Beans, pinto, boiled | Legumes and Legume Products | 50.00 mg | 12% | CNF |
| 2150 | Beans, great northern, boiled | Legumes and Legume Products | 50.00 mg | 12% | CNF |
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