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 1–50 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1 | Rice bran, crude | Cereal Grains and Pasta | 781.00 mg | 186% | USDA_SR |
| 2 | Grains, rice bran, crude | Cereals, Grains and Pasta | 781.00 mg | 186% | CNF |
| 3 | Seaweed, agar, dried | Vegetables and Vegetable Products | 770.00 mg | 183% | USDA_SR |
| 4 | Seaweed, agar, dried | Vegetables and Vegetable Products | 770.00 mg | 183% | CNF |
| 5 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 760.00 mg | 181% | USDA_SR |
| 6 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 760.00 mg | 181% | CNF |
| 7 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 721.00 mg | 172% | USDA_SR |
| 8 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 721.00 mg | 172% | CNF |
| 9 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 716.00 mg | 170% | USDA_SR |
| 10 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 716.00 mg | 170% | CNF |
| 11 | Spices, basil, dried | Spices and Herbs | 711.00 mg | 169% | USDA_SR |
| 12 | Spices, basil, dried | Spices and Herbs | 711.00 mg | 169% | CNF |
| 13 | Seeds, hemp seed, hulled | Nut and Seed Products | 700.00 mg | 167% | USDA_SR |
| 14 | Spices, coriander leaf, dried | Spices and Herbs | 694.00 mg | 165% | USDA_SR |
| 15 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 694.00 mg | 165% | CNF |
| 16 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 692.00 mg | 165% | USDA_SR |
| 17 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 692.00 mg | 165% | CNF |
| 18 | Chives, freeze-dried | Vegetables and Vegetable Products | 640.00 mg | 152% | USDA_SR |
| 19 | Chives, freeze-dried | Vegetables and Vegetable Products | 640.00 mg | 152% | CNF |
| 20 | Wheat bran, crude | Cereal Grains and Pasta | 611.00 mg | 145% | USDA_SR |
| 21 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 611.00 mg | 145% | CNF |
| 22 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 606.00 mg | 144% | USDA_SR |
| 23 | Spearmint, dried | Spices and Herbs | 602.00 mg | 143% | USDA_SR |
| 24 | Spices, spearmint, dried | Spices and Herbs | 602.00 mg | 143% | CNF |
| 25 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 592.00 mg | 141% | USDA_SR |
| 26 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 592.00 mg | 141% | CNF |
| 27 | Seeds, hemp seeds, hulled | Nuts and Seeds | 589.00 mg | 140% | CNF |
| 28 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 550.00 mg | 131% | USDA_SR |
| 29 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 550.00 mg | 131% | USDA_SR |
| 30 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 550.00 mg | 131% | CNF |
| 31 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 550.00 mg | 131% | CNF |
| 32 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 519.00 mg | 124% | CNF |
| 33 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 515.00 mg | 123% | USDA_SR |
| 34 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 515.00 mg | 123% | CNF |
| 35 | Beverages, nutritional shake mix, high protein, powder | Beverages | 500.00 mg | 119% | USDA_SR |
| 36 | Beverages, high protein powder | Beverages | 500.00 mg | 119% | CNF |
| 37 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 499.70 mg | 119% | USDA_FF |
| 38 | Cocoa, dry powder, unsweetened | Sweets | 499.00 mg | 119% | USDA_SR |
| 39 | Sweets, cocoa, powder, unsweetened | Sweets | 499.00 mg | 119% | CNF |
| 40 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 476.00 mg | 113% | USDA_SR |
| 41 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 476.00 mg | 113% | USDA_SR |
| 42 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 476.00 mg | 113% | CNF |
| 43 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 476.00 mg | 113% | CNF |
| 44 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | Beverages | 473.00 mg | 113% | USDA_SR |
| 45 | Spices, dill weed, dried | Spices and Herbs | 451.00 mg | 107% | USDA_SR |
| 46 | Spices, dill weed, dried | Spices and Herbs | 451.00 mg | 107% | CNF |
| 47 | Spices, celery seed | Spices and Herbs | 440.00 mg | 105% | USDA_SR |
| 48 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 440.00 mg | 105% | USDA_SR |
| 49 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 440.00 mg | 105% | CNF |
| 50 | Spices, celery seed | Spices and Herbs | 440.00 mg | 105% | CNF |
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