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 451–500 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 98.00 mg | 23% |
| 452 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 98.00 mg | 23% |
| 453 | Beverage mix, chocolate flavour, powder | Beverages | 98.00 mg | 23% |
| 454 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 98.00 mg | 23% |
| 455 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 98.00 mg | 23% |
| 456 | Granola bar, crunchy, plain | Baked Products | 98.00 mg | 23% |
| 457 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 98.00 mg | 23% |
| 458 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 97.00 mg | 23% |
| 459 | Snacks, tortilla chips, unsalted, low fat | Snacks | 97.00 mg | 23% |
| 460 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 97.00 mg | 23% |
| 461 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 97.00 mg | 23% |
| 462 | Grains, barley, malt flour | Cereals, Grains and Pasta | 97.00 mg | 23% |
| 463 | Cracker, 7 grain | Baked Products | 97.00 mg | 23% |
| 464 | Snacks, tortilla chips, nacho, light | Snacks | 97.00 mg | 23% |
| 465 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 96.00 mg | 23% |
| 466 | Grains, barley flour | Cereals, Grains and Pasta | 96.00 mg | 23% |
| 467 | Snacks, trail mix, tropical | Snacks | 96.00 mg | 23% |
| 468 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 96.00 mg | 23% |
| 469 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 96.00 mg | 23% |
| 470 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 96.00 mg | 23% |
| 471 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 96.00 mg | 23% |
| 472 | Meatless, bacon bits | Legumes and Legume Products | 95.00 mg | 23% |
| 473 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 95.00 mg | 23% |
| 474 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 95.00 mg | 23% |
| 475 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 95.00 mg | 23% |
| 476 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 95.00 mg | 23% |
| 477 | Granola bar, chewy, fruit and/or nut | Baked Products | 94.00 mg | 22% |
| 478 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 94.00 mg | 22% |
| 479 | Granola bar, crunchy, fruit and/or nut | Baked Products | 94.00 mg | 22% |
| 480 | Cereal, ready to eat, Weetabix, Weetabix | Breakfast cereals | 94.00 mg | 22% |
| 481 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 94.00 mg | 22% |
| 482 | Instant breakfast, powder | Beverages | 93.00 mg | 22% |
| 483 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 93.00 mg | 22% |
| 484 | Grains, wheat, hard white | Cereals, Grains and Pasta | 93.00 mg | 22% |
| 485 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 93.00 mg | 22% |
| 486 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 92.00 mg | 22% |
| 487 | Tamarind, raw | Fruits and fruit juices | 92.00 mg | 22% |
| 488 | Cereal, ready to eat, Wheat Squares, Organics, President's Choice | Breakfast cereals | 92.00 mg | 22% |
| 489 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 92.00 mg | 22% |
| 490 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 92.00 mg | 22% |
| 491 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 92.00 mg | 22% |
| 492 | Spices, rosemary, fresh | Spices and Herbs | 91.00 mg | 22% |
| 493 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 90.00 mg | 21% |
| 494 | spices, pepper, white | Spices and Herbs | 90.00 mg | 21% |
| 495 | Grains, wheat, soft white | Cereals, Grains and Pasta | 90.00 mg | 21% |
| 496 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 90.00 mg | 21% |
| 497 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 498 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 89.00 mg | 21% |
| 499 | Granola bar, chewy, sweet and salty | Baked Products | 89.00 mg | 21% |
| 500 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mg | 21% |
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