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 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 89.00 mg | 21% |
| 502 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 503 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 504 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 89.00 mg | 21% |
| 505 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 88.00 mg | 21% |
| 506 | Kale, scotch, raw | Vegetables and Vegetable Products | 88.00 mg | 21% |
| 507 | Snacks, tortilla chips, taco | Snacks | 88.00 mg | 21% |
| 508 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 88.00 mg | 21% |
| 509 | Candies, Reese's Pieces | Sweets | 88.00 mg | 21% |
| 510 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 88.00 mg | 21% |
| 511 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 87.00 mg | 21% |
| 512 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 87.00 mg | 21% |
| 513 | Snacks, tortilla chips, ranch | Snacks | 87.00 mg | 21% |
| 514 | Spinach, boiled, drained | Vegetables and Vegetable Products | 87.00 mg | 21% |
| 515 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 86.00 mg | 20% |
| 516 | Soybeans, dry, boiled | Legumes and Legume Products | 86.00 mg | 20% |
| 517 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 86.00 mg | 20% |
| 518 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 86.00 mg | 20% |
| 519 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 85.00 mg | 20% |
| 520 | Roll, dinner, whole wheat | Baked Products | 85.00 mg | 20% |
| 521 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 85.00 mg | 20% |
| 522 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 85.00 mg | 20% |
| 523 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 85.00 mg | 20% |
| 524 | Prickly pear, raw | Fruits and fruit juices | 85.00 mg | 20% |
| 525 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 85.00 mg | 20% |
| 526 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 85.00 mg | 20% |
| 527 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 85.00 mg | 20% |
| 528 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 84.00 mg | 20% |
| 529 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 84.00 mg | 20% |
| 530 | Bread, whole wheat, commercial, toasted | Baked Products | 84.00 mg | 20% |
| 531 | Snacks, tortilla chips, plain | Snacks | 84.00 mg | 20% |
| 532 | Snacks, tortilla chips, plain, yellow corn | Snacks | 84.00 mg | 20% |
| 533 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 84.00 mg | 20% |
| 534 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 84.00 mg | 20% |
| 535 | Snacks, taro chips | Snacks | 84.00 mg | 20% |
| 536 | Taco shell, baked | Baked Products | 83.00 mg | 20% |
| 537 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 83.00 mg | 20% |
| 538 | Hot chocolate, mix, powder | Beverages | 83.00 mg | 20% |
| 539 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 83.00 mg | 20% |
| 540 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 83.00 mg | 20% |
| 541 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 82.00 mg | 20% |
| 542 | Falafel, homemade | Legumes and Legume Products | 82.00 mg | 20% |
| 543 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 82.00 mg | 20% |
| 544 | Beans, hyacinth, boiled | Legumes and Legume Products | 82.00 mg | 20% |
| 545 | Bread, multigrain, toasted | Baked Products | 82.00 mg | 20% |
| 546 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% |
| 547 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 82.00 mg | 20% |
| 548 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 82.00 mg | 20% |
| 549 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 82.00 mg | 20% |
| 550 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 82.00 mg | 20% |
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