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 401–450 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 401 | Mung beans, mature seeds, raw | Legumes and Legume Products | 189.00 mg | 45% | USDA_SR |
| 402 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 189.00 mg | 45% | CNF |
| 403 | Beans, great northern, raw | Legumes and Legume Products | 189.00 mg | 45% | CNF |
| 404 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 188.00 mg | 45% | USDA_SR |
| 405 | Peanuts, spanish, raw | Legumes and Legume Products | 188.00 mg | 45% | USDA_SR |
| 406 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 188.00 mg | 45% | USDA_SR |
| 407 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 188.00 mg | 45% | USDA_SR |
| 408 | Beans, french, mature seeds, raw | Legumes and Legume Products | 188.00 mg | 45% | USDA_SR |
| 409 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% | USDA_SR |
| 410 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% | CNF |
| 411 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 188.00 mg | 45% | CNF |
| 412 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 188.00 mg | 45% | CNF |
| 413 | Peanuts, Spanish, raw | Legumes and Legume Products | 188.00 mg | 45% | CNF |
| 414 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 188.00 mg | 45% | CNF |
| 415 | Beans, french, mature seeds, raw | Legumes and Legume Products | 188.00 mg | 45% | CNF |
| 416 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% | CNF |
| 417 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 184.00 mg | 44% | USDA_SR |
| 418 | Peanuts, valencia, raw | Legumes and Legume Products | 184.00 mg | 44% | USDA_SR |
| 419 | Teff, uncooked | Cereal Grains and Pasta | 184.00 mg | 44% | USDA_SR |
| 420 | Grains, teff, uncooked | Cereals, Grains and Pasta | 184.00 mg | 44% | CNF |
| 421 | Peanuts, Valencia, raw | Legumes and Legume Products | 184.00 mg | 44% | CNF |
| 422 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 184.00 mg | 44% | CNF |
| 423 | Blackeye pea, dry | Legumes and Legume Products | 183.90 mg | 44% | USDA_FF |
| 424 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 183.00 mg | 44% | USDA_SR |
| 425 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 183.00 mg | 44% | USDA_SR |
| 426 | Spices, nutmeg, ground | Spices and Herbs | 183.00 mg | 44% | USDA_SR |
| 427 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 183.00 mg | 44% | CNF |
| 428 | Beans, small white, raw | Legumes and Legume Products | 183.00 mg | 44% | CNF |
| 429 | Spices, nutmeg, ground | Spices and Herbs | 183.00 mg | 44% | CNF |
| 430 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% | USDA_FF |
| 431 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% | USDA_FF |
| 432 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% | USDA_FF |
| 433 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% | USDA_FF |
| 434 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 182.00 mg | 43% | USDA_SR |
| 435 | Beans, black, flour | Legumes and Legume Products | 182.00 mg | 43% | CNF |
| 436 | Beans, pink, raw | Legumes and Legume Products | 182.00 mg | 43% | CNF |
| 437 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 181.00 mg | 43% | USDA_SR |
| 438 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 181.00 mg | 43% | USDA_SR |
| 439 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 181.00 mg | 43% | USDA_SR |
| 440 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 181.00 mg | 43% | CNF |
| 441 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% | USDA_FF |
| 442 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% | USDA_FF |
| 443 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% | USDA_FF |
| 444 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% | USDA_FF |
| 445 | Yeast extract spread | Vegetables and Vegetable Products | 180.00 mg | 43% | USDA_SR |
| 446 | Yeast extract spread | Vegetables and Vegetable Products | 180.00 mg | 43% | CNF |
| 447 | Cereal, ready to eat, Shredded Wheat: honey nut, Post | Breakfast cereals | 180.00 mg | 43% | CNF |
| 448 | Peanuts, raw | Legumes and Legume Products | 179.70 mg | 43% | USDA_FF |
| 449 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 179.00 mg | 43% | USDA_FF |
| 450 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 179.00 mg | 43% | USDA_FF |
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