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 201–250 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 189.00 mg | 45% |
| 202 | Mung beans, mature seeds, raw | Legumes and Legume Products | 189.00 mg | 45% |
| 203 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 188.00 mg | 45% |
| 204 | Peanuts, spanish, raw | Legumes and Legume Products | 188.00 mg | 45% |
| 205 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 188.00 mg | 45% |
| 206 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 188.00 mg | 45% |
| 207 | Beans, french, mature seeds, raw | Legumes and Legume Products | 188.00 mg | 45% |
| 208 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% |
| 209 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 184.00 mg | 44% |
| 210 | Peanuts, valencia, raw | Legumes and Legume Products | 184.00 mg | 44% |
| 211 | Teff, uncooked | Cereal Grains and Pasta | 184.00 mg | 44% |
| 212 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 183.00 mg | 44% |
| 213 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 183.00 mg | 44% |
| 214 | Spices, nutmeg, ground | Spices and Herbs | 183.00 mg | 44% |
| 215 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 182.00 mg | 43% |
| 216 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 181.00 mg | 43% |
| 217 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 181.00 mg | 43% |
| 218 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 181.00 mg | 43% |
| 219 | Yeast extract spread | Vegetables and Vegetable Products | 180.00 mg | 43% |
| 220 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 179.00 mg | 43% |
| 221 | Winged beans, mature seeds, raw | Legumes and Legume Products | 179.00 mg | 43% |
| 222 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 178.00 mg | 42% |
| 223 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 178.00 mg | 42% |
| 224 | Spices, paprika | Spices and Herbs | 178.00 mg | 42% |
| 225 | Tomato powder | Vegetables and Vegetable Products | 178.00 mg | 42% |
| 226 | Wild rice, raw | Cereal Grains and Pasta | 177.00 mg | 42% |
| 227 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 177.00 mg | 42% |
| 228 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 176.00 mg | 42% |
| 229 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 176.00 mg | 42% |
| 230 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 176.00 mg | 42% |
| 231 | Whey, sweet, dried | Dairy and Egg Products | 176.00 mg | 42% |
| 232 | Chocolate, dark, 60-69% cacao solids | Sweets | 176.00 mg | 42% |
| 233 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 175.00 mg | 42% |
| 234 | Sauce, fish, ready-to-serve | Soups, Sauces, and Gravies | 175.00 mg | 42% |
| 235 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 175.00 mg | 42% |
| 236 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 174.00 mg | 41% |
| 237 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 174.00 mg | 41% |
| 238 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 173.00 mg | 41% |
| 239 | Nuts, hickorynuts, dried | Nut and Seed Products | 173.00 mg | 41% |
| 240 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 172.00 mg | 41% |
| 241 | Mollusks, whelk, unspecified, cooked, moist heat | Finfish and Shellfish Products | 172.00 mg | 41% |
| 242 | Beans, black, mature seeds, raw | Legumes and Legume Products | 171.00 mg | 41% |
| 243 | Peanuts, virginia, raw | Legumes and Legume Products | 171.00 mg | 41% |
| 244 | Spices, pepper, black | Spices and Herbs | 171.00 mg | 41% |
| 245 | Snacks, soy chips or crisps, salted | Snacks | 170.00 mg | 40% |
| 246 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 170.00 mg | 40% |
| 247 | Spices, anise seed | Spices and Herbs | 170.00 mg | 40% |
| 248 | Radishes, oriental, dried | Vegetables and Vegetable Products | 170.00 mg | 40% |
| 249 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 168.00 mg | 40% |
| 250 | Peanuts, spanish, oil-roasted, without salt | Legumes and Legume Products | 168.00 mg | 40% |
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