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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Baking chocolate, mexican, squares | Sweets | 95.00 mg | 23% |
| 502 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 94.00 mg | 22% |
| 503 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 94.00 mg | 22% |
| 504 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 94.00 mg | 22% |
| 505 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 94.00 mg | 22% |
| 506 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 94.00 mg | 22% |
| 507 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 93.00 mg | 22% |
| 508 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 93.00 mg | 22% |
| 509 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 93.00 mg | 22% |
| 510 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 93.00 mg | 22% |
| 511 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 93.00 mg | 22% |
| 512 | Wheat, hard white | Cereal Grains and Pasta | 93.00 mg | 22% |
| 513 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 93.00 mg | 22% |
| 514 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 93.00 mg | 22% |
| 515 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 92.00 mg | 22% |
| 516 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 92.00 mg | 22% |
| 517 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 92.00 mg | 22% |
| 518 | Nuts, coconut meat, dried (desiccated), toasted | Nut and Seed Products | 92.00 mg | 22% |
| 519 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 92.00 mg | 22% |
| 520 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 92.00 mg | 22% |
| 521 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 92.00 mg | 22% |
| 522 | Tamarinds, raw | Fruits and Fruit Juices | 92.00 mg | 22% |
| 523 | Snack, Mixed Berry Bar | Snacks | 91.00 mg | 22% |
| 524 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | Breakfast Cereals | 91.00 mg | 22% |
| 525 | Rosemary, fresh | Spices and Herbs | 91.00 mg | 22% |
| 526 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 91.00 mg | 22% |
| 527 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 91.00 mg | 22% |
| 528 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE | Breakfast Cereals | 90.00 mg | 21% |
| 529 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 90.00 mg | 21% |
| 530 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 90.00 mg | 21% |
| 531 | Spices, pepper, white | Spices and Herbs | 90.00 mg | 21% |
| 532 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 90.00 mg | 21% |
| 533 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 90.00 mg | 21% |
| 534 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 90.00 mg | 21% |
| 535 | Wheat, soft white | Cereal Grains and Pasta | 90.00 mg | 21% |
| 536 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 89.00 mg | 21% |
| 537 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 89.00 mg | 21% |
| 538 | Potato chips, without salt, reduced fat | Snacks | 89.00 mg | 21% |
| 539 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 540 | Snacks, potato chips, reduced fat | Snacks | 89.00 mg | 21% |
| 541 | Dock, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 542 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 89.00 mg | 21% |
| 543 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 89.00 mg | 21% |
| 544 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 88.00 mg | 21% |
| 545 | Candies, REESE'S PIECES Candy | Sweets | 88.00 mg | 21% |
| 546 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 88.00 mg | 21% |
| 547 | Snacks, tortilla chips, taco-flavor | Snacks | 88.00 mg | 21% |
| 548 | Muffins, wheat bran, dry mix | Baked Products | 87.00 mg | 21% |
| 549 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 87.00 mg | 21% |
| 550 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 87.00 mg | 21% |
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