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 2151–2200 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
2151	Beans, cranberry (roman), boiled	Legumes and Legume Products	50.00 mg	12%	CNF
2152	Fish, tuna, bluefin, fresh, raw	Finfish and Shellfish Products	50.00 mg	12%	CNF
2153	Nuts, coconut meat, desiccated, sweetened, shredded	Nuts and Seeds	50.00 mg	12%	CNF
2154	Seeds, breadfruit seeds, boiled	Nuts and Seeds	50.00 mg	12%	CNF
2155	Parsley, fresh	Vegetables and Vegetable Products	50.00 mg	12%	CNF
2156	Beans, lima, baby, frozen, unprepared	Vegetables and Vegetable Products	50.00 mg	12%	CNF
2157	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained	Vegetables and Vegetable Products	50.00 mg	12%	CNF
2158	Soup, oxtail, dehydrated	Soups, Sauces and Gravies	50.00 mg	12%	CNF
2159	Soup, broth, beef, cubed, dehydrated	Soups, Sauces and Gravies	50.00 mg	12%	CNF
2160	Tomato, paste, canned, without salt added	Vegetables and Vegetable Products	49.61 mg	12%	USDA_FF
2161	Collards, raw	Vegetables and Vegetable Products	49.51 mg	12%	USDA_FF
2162	Beans, black turtle, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	49.00 mg	12%	USDA_SR
2163	Beans, black turtle, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	49.00 mg	12%	USDA_SR
2164	Crustaceans, crab, alaska king, raw	Finfish and Shellfish Products	49.00 mg	12%	USDA_SR
2165	Cookies, peanut butter sandwich, regular	Baked Products	49.00 mg	12%	USDA_SR
2166	Cookies, gingersnaps	Baked Products	49.00 mg	12%	USDA_SR
2167	Fish, shark, mixed species, raw	Finfish and Shellfish Products	49.00 mg	12%	USDA_SR
2168	Egg, whole, dried, stabilized, glucose reduced	Dairy and Egg Products	49.00 mg	12%	USDA_SR
2169	Macaroni and cheese dinner with dry sauce mix, boxed, uncooked	Meals, Entrees, and Side Dishes	49.00 mg	12%	USDA_SR
2170	Crustaceans, crab, queen, raw	Finfish and Shellfish Products	49.00 mg	12%	USDA_SR
2171	Cookies, peanut butter, commercially prepared, sugar free	Baked Products	49.00 mg	12%	USDA_SR
2172	Babyfood, cookies	Baby Foods	49.00 mg	12%	USDA_SR
2173	School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Pepperoni Pizza 50/50 Cheese, frozen	Fast Foods	49.00 mg	12%	USDA_SR
2174	Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned	Nut and Seed Products	49.00 mg	12%	USDA_SR
2175	Candies, crispy bar with peanut butter filling	Sweets	49.00 mg	12%	USDA_SR
2176	Macaroni or noodles with cheese, microwaveable, unprepared	Meals, Entrees, and Side Dishes	49.00 mg	12%	USDA_SR
2177	Spelt, cooked	Cereal Grains and Pasta	49.00 mg	12%	USDA_SR
2178	Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate	Sweets	49.00 mg	12%	USDA_SR
2179	Nuts, chestnuts, japanese, raw	Nut and Seed Products	49.00 mg	12%	USDA_SR
2180	Arrowhead, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	49.00 mg	12%	USDA_SR
2181	Prairie Turnips, boiled (Northern Plains Indians)	American Indian/Alaska Native Foods	49.00 mg	12%	USDA_SR
2182	Cornmeal, white, self-rising, degermed, enriched	Cereal Grains and Pasta	49.00 mg	12%	USDA_SR
2183	Cornmeal, yellow, self-rising, degermed, enriched	Cereal Grains and Pasta	49.00 mg	12%	USDA_SR
2184	Candies, praline, prepared-from-recipe	Sweets	49.00 mg	12%	USDA_SR
2185	Arrowhead, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	49.00 mg	12%	USDA_SR
2186	Babyfood, cereal, rice, with yogourt, with fruit, prepared with water	Babyfoods	49.00 mg	12%	CNF
2187	Turnip, Prairie, native, boiled	Vegetables and Vegetable Products	49.00 mg	12%	CNF
2188	Candies, bar, crispy bar with peanut butter filling	Sweets	49.00 mg	12%	CNF
2189	Arrowhead, boiled, drained, with salt	Vegetables and Vegetable Products	49.00 mg	12%	CNF
2190	Grains, spelt, cooked	Cereals, Grains and Pasta	49.00 mg	12%	CNF
2191	Candies, praline, homemade	Sweets	49.00 mg	12%	CNF
2192	Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate	Sweets	49.00 mg	12%	CNF
2193	Cookie, peanut butter sandwich	Baked Products	49.00 mg	12%	CNF
2194	Cookie, ginger snap	Baked Products	49.00 mg	12%	CNF
2195	Peas, split, raw	Legumes and Legume Products	49.00 mg	12%	CNF
2196	Beans, black turtle, mature seeds, boiled, salted	Legumes and Legume Products	49.00 mg	12%	CNF
2197	Beans, black turtle, mature seeds, boiled	Legumes and Legume Products	49.00 mg	12%	CNF
2198	Crustaceans, crab, atlantic snow crab (spider, queen), raw	Finfish and Shellfish Products	49.00 mg	12%	CNF
2199	Crustaceans, crab, alaska king, raw	Finfish and Shellfish Products	49.00 mg	12%	CNF
2200	Fish, shark (dogfish), mixed species, raw	Finfish and Shellfish Products	49.00 mg	12%	CNF

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Foods high in Magnesium

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