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 2401–2450 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2401 | Refried beans | Legumes and Legume Products | 44.00 mg | 10% | CNF |
| 2402 | Breakfast tart, low fat | Baked Products | 44.00 mg | 10% | CNF |
| 2403 | Grains, millet, cooked | Cereals, Grains and Pasta | 44.00 mg | 10% | CNF |
| 2404 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 44.00 mg | 10% | CNF |
| 2405 | Grains, couscous, dry | Cereals, Grains and Pasta | 44.00 mg | 10% | CNF |
| 2406 | Candies, M&M's, plain chocolate candies | Sweets | 44.00 mg | 10% | CNF |
| 2407 | Roll, hamburger / hot dog, multigrain | Baked Products | 44.00 mg | 10% | CNF |
| 2408 | Cookie, peanut butter, commercial | Baked Products | 44.00 mg | 10% | CNF |
| 2409 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 44.00 mg | 10% | CNF |
| 2410 | Mollusks, oyster, pacific, boiled or steamed | Finfish and Shellfish Products | 44.00 mg | 10% | CNF |
| 2411 | Fish, tuna, skipjack (aku), baked or broiled | Finfish and Shellfish Products | 44.00 mg | 10% | CNF |
| 2412 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 44.00 mg | 10% | CNF |
| 2413 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 44.00 mg | 10% | CNF |
| 2414 | Gravy, turkey, dehydrated | Soups, Sauces and Gravies | 44.00 mg | 10% | CNF |
| 2415 | Cheese, parmesan, hard | Dairy and Egg Products | 44.00 mg | 10% | CNF |
| 2416 | Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated | Finfish and Shellfish Products | 43.08 mg | 10% | USDA_FF |
| 2417 | Fish, shark, mixed species, cooked, batter-dipped and fried | Finfish and Shellfish Products | 43.00 mg | 10% | USDA_SR |
| 2418 | Bread, crumbs, dry, grated, plain | Baked Products | 43.00 mg | 10% | USDA_SR |
| 2419 | Bread, reduced-calorie, wheat | Baked Products | 43.00 mg | 10% | USDA_SR |
| 2420 | Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S | Breakfast Cereals | 43.00 mg | 10% | USDA_SR |
| 2421 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2422 | Mollusks, scallop, mixed species, imitation, made from surimi | Finfish and Shellfish Products | 43.00 mg | 10% | USDA_SR |
| 2423 | Crustaceans, lobster, northern, cooked, moist heat | Finfish and Shellfish Products | 43.00 mg | 10% | USDA_SR |
| 2424 | Crustaceans, crab, alaska king, imitation, made from surimi | Finfish and Shellfish Products | 43.00 mg | 10% | USDA_SR |
| 2425 | Sausage, chicken or turkey, Italian style, lower sodium | Sausages and Luncheon Meats | 43.00 mg | 10% | USDA_SR |
| 2426 | Veal, loin, separable lean and fat, raw | Lamb, Veal, and Game Products | 43.00 mg | 10% | USDA_SR |
| 2427 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2428 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2429 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2430 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2431 | Beans, baked, home prepared | Legumes and Legume Products | 43.00 mg | 10% | USDA_SR |
| 2432 | Fish, surimi | Finfish and Shellfish Products | 43.00 mg | 10% | USDA_SR |
| 2433 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 43.00 mg | 10% | USDA_SR |
| 2434 | Bread, rye, toasted | Baked Products | 43.00 mg | 10% | USDA_SR |
| 2435 | Crustaceans, shrimp, mixed species, imitation, made from surimi | Finfish and Shellfish Products | 43.00 mg | 10% | USDA_SR |
| 2436 | Dates, deglet noor | Fruits and Fruit Juices | 43.00 mg | 10% | USDA_SR |
| 2437 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 43.00 mg | 10% | USDA_SR |
| 2438 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2439 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2440 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2441 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2442 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 43.00 mg | 10% | USDA_SR |
| 2443 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2444 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2445 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2446 | Ginger root, raw | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2447 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 43.00 mg | 10% | USDA_SR |
| 2448 | Snacks, potato chips, white, restructured, baked | Snacks | 43.00 mg | 10% | USDA_SR |
| 2449 | Candies, NESTLE, BABY RUTH Bar | Sweets | 43.00 mg | 10% | USDA_SR |
| 2450 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 43.00 mg | 10% | CNF |
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