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 2451–2500 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2451 | Bread, italian, toasted | Baked Products | 43.00 mg | 10% | CNF |
| 2452 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2453 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2454 | Burrito, bean and cheese, microwaved | Mixed Dishes | 43.00 mg | 10% | CNF |
| 2455 | Fish, whitefish, native, eggs, baked | Finfish and Shellfish Products | 43.00 mg | 10% | CNF |
| 2456 | Fish, inconnu, native, smoked, baked | Finfish and Shellfish Products | 43.00 mg | 10% | CNF |
| 2457 | Snacks, potato chips, white, restructured, baked | Snacks | 43.00 mg | 10% | CNF |
| 2458 | Fast foods, mexican, enchilada with cheese and beef | Fast Foods | 43.00 mg | 10% | CNF |
| 2459 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 43.00 mg | 10% | CNF |
| 2460 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 43.00 mg | 10% | CNF |
| 2461 | Candies, bars, Baby Ruth | Sweets | 43.00 mg | 10% | CNF |
| 2462 | Bread crumbs, dry, grated, plain | Baked Products | 43.00 mg | 10% | CNF |
| 2463 | Bread, rye | Baked Products | 43.00 mg | 10% | CNF |
| 2464 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 43.00 mg | 10% | CNF |
| 2465 | Cookie, oatmeal, homemade, without raisins | Baked Products | 43.00 mg | 10% | CNF |
| 2466 | Bread, white, commercial, toasted | Baked Products | 43.00 mg | 10% | CNF |
| 2467 | Veal, loin, lean and fat, raw | Lamb, Veal and Game | 43.00 mg | 10% | CNF |
| 2468 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2469 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2470 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2471 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2472 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2473 | Beans, baked, homemade | Legumes and Legume Products | 43.00 mg | 10% | CNF |
| 2474 | Crustaceans, lobster, american (northern), boiled or steamed | Finfish and Shellfish Products | 43.00 mg | 10% | CNF |
| 2475 | Mollusks, scallop, mixed species, imitation (surimi) | Finfish and Shellfish Products | 43.00 mg | 10% | CNF |
| 2476 | Crustaceans, shrimp, imitation (surimi) | Finfish and Shellfish Products | 43.00 mg | 10% | CNF |
| 2477 | Crustaceans, crab, alaska king, imitation (seafood surimi) | Finfish and Shellfish Products | 43.00 mg | 10% | CNF |
| 2478 | Fish, surimi | Finfish and Shellfish Products | 43.00 mg | 10% | CNF |
| 2479 | Fish, shark (dogfish), mixed species, battered and fried | Finfish and Shellfish Products | 43.00 mg | 10% | CNF |
| 2480 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 43.00 mg | 10% | CNF |
| 2481 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2482 | Potato, skin, baked | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2483 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2484 | Ginger root, raw | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2485 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2486 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 43.00 mg | 10% | CNF |
| 2487 | Date, domestic, natural and dry | Fruits and fruit juices | 43.00 mg | 10% | CNF |
| 2488 | Arugula, baby, raw | Vegetables and Vegetable Products | 42.65 mg | 10% | USDA_FF |
| 2489 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 42.00 mg | 10% | USDA_SR |
| 2490 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 10% | USDA_SR |
| 2491 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 42.00 mg | 10% | USDA_SR |
| 2492 | Emu, fan fillet, raw | Poultry Products | 42.00 mg | 10% | USDA_SR |
| 2493 | Fish, whitefish, mixed species, cooked, dry heat | Finfish and Shellfish Products | 42.00 mg | 10% | USDA_SR |
| 2494 | Fish, bluefish, cooked, dry heat | Finfish and Shellfish Products | 42.00 mg | 10% | USDA_SR |
| 2495 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.00 mg | 10% | USDA_SR |
| 2496 | Fish, spot, raw | Finfish and Shellfish Products | 42.00 mg | 10% | USDA_SR |
| 2497 | Croutons, seasoned | Baked Products | 42.00 mg | 10% | USDA_SR |
| 2498 | Fish, tuna, yellowfin, fresh, cooked, dry heat | Finfish and Shellfish Products | 42.00 mg | 10% | USDA_SR |
| 2499 | Fish, croaker, Atlantic, cooked, breaded and fried | Finfish and Shellfish Products | 42.00 mg | 10% | USDA_SR |
| 2500 | Fish, cod, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 42.00 mg | 10% | USDA_SR |
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