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 501–550 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Flour, buckwheat | Cereal Grains and Pasta | 167.40 mg | 40% | USDA_FF |
| 502 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 167.00 mg | 40% | USDA_FF |
| 503 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 167.00 mg | 40% | USDA_FF |
| 504 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 167.00 mg | 40% | CNF |
| 505 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 166.00 mg | 40% | USDA_FF |
| 506 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 166.00 mg | 40% | USDA_FF |
| 507 | Chickpea flour (besan) | Legumes and Legume Products | 166.00 mg | 40% | USDA_SR |
| 508 | Chickpea flour (besan) | Legumes and Legume Products | 166.00 mg | 40% | CNF |
| 509 | Beverages, lemonade-flavor drink, powder | Beverages | 165.00 mg | 39% | USDA_SR |
| 510 | Sorghum grain | Cereal Grains and Pasta | 165.00 mg | 39% | USDA_SR |
| 511 | Grains, sorghum | Cereals, Grains and Pasta | 165.00 mg | 39% | CNF |
| 512 | Drink, lemonade flavour, powder | Beverages | 165.00 mg | 39% | CNF |
| 513 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 514 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 515 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 516 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 517 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 164.00 mg | 39% | USDA_SR |
| 518 | Peanut spread, reduced sugar | Legumes and Legume Products | 164.00 mg | 39% | USDA_SR |
| 519 | Bulgur, dry | Cereal Grains and Pasta | 164.00 mg | 39% | USDA_SR |
| 520 | Peanut butter, lower sugar | Legumes and Legume Products | 164.00 mg | 39% | CNF |
| 521 | Grains, bulgur, dry | Cereals, Grains and Pasta | 164.00 mg | 39% | CNF |
| 522 | Flour, quinoa | Cereal Grains and Pasta | 163.80 mg | 39% | USDA_FF |
| 523 | Spices, mace, ground | Spices and Herbs | 163.00 mg | 39% | USDA_SR |
| 524 | Nuts, hazelnuts or filberts | Nut and Seed Products | 163.00 mg | 39% | USDA_SR |
| 525 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 163.00 mg | 39% | CNF |
| 526 | Spices, mace, ground | Spices and Herbs | 163.00 mg | 39% | CNF |
| 527 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 161.00 mg | 38% | USDA_SR |
| 528 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 161.00 mg | 38% | USDA_SR |
| 529 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 161.00 mg | 38% | USDA_SR |
| 530 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 161.00 mg | 38% | CNF |
| 531 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 161.00 mg | 38% | CNF |
| 532 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 161.00 mg | 38% | CNF |
| 533 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 161.00 mg | 38% | CNF |
| 534 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 535 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 536 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 537 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 538 | Thyme, fresh | Spices and Herbs | 160.00 mg | 38% | USDA_SR |
| 539 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 540 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 541 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 160.00 mg | 38% | USDA_SR |
| 542 | Rye flour, dark | Cereal Grains and Pasta | 160.00 mg | 38% | USDA_SR |
| 543 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 544 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 545 | Beans, kidney, light red, raw | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 546 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 547 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 548 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 549 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 550 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% | CNF |
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