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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 104.00 mg | 25% |
| 452 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 103.00 mg | 25% |
| 453 | Dock, raw | Vegetables and Vegetable Products | 103.00 mg | 25% |
| 454 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 102.00 mg | 24% |
| 455 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 102.00 mg | 24% |
| 456 | Snacks, peas, roasted, wasabi-flavored | Snacks | 102.00 mg | 24% |
| 457 | Crackers, toast thins, low sodium | Baked Products | 102.00 mg | 24% |
| 458 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 101.00 mg | 24% |
| 459 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 101.00 mg | 24% |
| 460 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 101.00 mg | 24% |
| 461 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 100.00 mg | 24% |
| 462 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 100.00 mg | 24% |
| 463 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 100.00 mg | 24% |
| 464 | Syrups, sorghum | Sweets | 100.00 mg | 24% |
| 465 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 99.00 mg | 24% |
| 466 | Crackers, whole-wheat, low salt | Baked Products | 99.00 mg | 24% |
| 467 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 99.00 mg | 24% |
| 468 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 99.00 mg | 24% |
| 469 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 98.00 mg | 23% |
| 470 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 98.00 mg | 23% |
| 471 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 98.00 mg | 23% |
| 472 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 98.00 mg | 23% |
| 473 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 98.00 mg | 23% |
| 474 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 98.00 mg | 23% |
| 475 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 98.00 mg | 23% |
| 476 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 98.00 mg | 23% |
| 477 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 97.00 mg | 23% |
| 478 | Snacks, tortilla chips, low fat, unsalted | Snacks | 97.00 mg | 23% |
| 479 | Barley malt flour | Cereal Grains and Pasta | 97.00 mg | 23% |
| 480 | Tortilla chips, low fat, baked without fat | Snacks | 97.00 mg | 23% |
| 481 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 97.00 mg | 23% |
| 482 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 97.00 mg | 23% |
| 483 | Snacks, granola bars, hard, plain | Snacks | 97.00 mg | 23% |
| 484 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 96.00 mg | 23% |
| 485 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 96.00 mg | 23% |
| 486 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 96.00 mg | 23% |
| 487 | Barley flour or meal | Cereal Grains and Pasta | 96.00 mg | 23% |
| 488 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 96.00 mg | 23% |
| 489 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 96.00 mg | 23% |
| 490 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 96.00 mg | 23% |
| 491 | Snacks, trail mix, tropical | Snacks | 96.00 mg | 23% |
| 492 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 96.00 mg | 23% |
| 493 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 95.00 mg | 23% |
| 494 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 95.00 mg | 23% |
| 495 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 95.00 mg | 23% |
| 496 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 95.00 mg | 23% |
| 497 | Bacon bits, meatless | Legumes and Legume Products | 95.00 mg | 23% |
| 498 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 95.00 mg | 23% |
| 499 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 95.00 mg | 23% |
| 500 | Grape leaves, raw | Vegetables and Vegetable Products | 95.00 mg | 23% |
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