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 551–600 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 551 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 160.00 mg | 38% | CNF |
| 552 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 160.00 mg | 38% | CNF |
| 553 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 554 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 555 | Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 556 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 557 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 160.00 mg | 38% | CNF |
| 558 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 160.00 mg | 38% | CNF |
| 559 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 160.00 mg | 38% | CNF |
| 560 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 160.00 mg | 38% | CNF |
| 561 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 160.00 mg | 38% | CNF |
| 562 | Spices, thyme, fresh | Spices and Herbs | 160.00 mg | 38% | CNF |
| 563 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 159.00 mg | 38% | USDA_SR |
| 564 | Peanut butter, reduced sodium | Legumes and Legume Products | 159.00 mg | 38% | USDA_SR |
| 565 | Snacks, popcorn, cakes | Snacks | 159.00 mg | 38% | USDA_SR |
| 566 | Peanut butter, reduced sodium | Legumes and Legume Products | 159.00 mg | 38% | CNF |
| 567 | Snacks, popcorn, cakes | Snacks | 159.00 mg | 38% | CNF |
| 568 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 158.00 mg | 38% | USDA_FF |
| 569 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 158.00 mg | 38% | USDA_FF |
| 570 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 158.00 mg | 38% | USDA_FF |
| 571 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 158.00 mg | 38% | USDA_FF |
| 572 | Snacks, trail mix, regular, unsalted | Snacks | 158.00 mg | 38% | USDA_SR |
| 573 | Nuts, walnuts, english | Nut and Seed Products | 158.00 mg | 38% | USDA_SR |
| 574 | Baobab powder | Fruits and Fruit Juices | 158.00 mg | 38% | USDA_SR |
| 575 | Snacks, trail mix, regular | Snacks | 158.00 mg | 38% | USDA_SR |
| 576 | Snacks, trail mix, regular, unsalted | Snacks | 158.00 mg | 38% | CNF |
| 577 | Snacks, trail mix, regular | Snacks | 158.00 mg | 38% | CNF |
| 578 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 158.00 mg | 38% | CNF |
| 579 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 158.00 mg | 38% | CNF |
| 580 | Muffins, oat bran | Baked Products | 157.00 mg | 37% | USDA_SR |
| 581 | Muffin, oat bran (wheat free-product) | Baked Products | 157.00 mg | 37% | CNF |
| 582 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 156.00 mg | 37% | USDA_SR |
| 583 | Rice crackers | Snacks | 156.00 mg | 37% | USDA_SR |
| 584 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 156.00 mg | 37% | USDA_SR |
| 585 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 156.00 mg | 37% | CNF |
| 586 | Beans, cranberry (roman), raw | Legumes and Legume Products | 156.00 mg | 37% | CNF |
| 587 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 155.80 mg | 37% | USDA_FF |
| 588 | Beans, cannellini, dry | Legumes and Legume Products | 153.60 mg | 37% | USDA_FF |
| 589 | Triticale flour, whole-grain | Cereal Grains and Pasta | 153.00 mg | 36% | USDA_SR |
| 590 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 153.00 mg | 36% | CNF |
| 591 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 152.00 mg | 36% | USDA_FF |
| 592 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 152.00 mg | 36% | USDA_FF |
| 593 | Spices, pepper, red or cayenne | Spices and Herbs | 152.00 mg | 36% | USDA_SR |
| 594 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 152.00 mg | 36% | USDA_SR |
| 595 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 152.00 mg | 36% | USDA_SR |
| 596 | Candies, chocolate, dark, not further specified | Sweets | 152.00 mg | 36% | CNF |
| 597 | Spices, pepper, red or cayenne | Spices and Herbs | 152.00 mg | 36% | CNF |
| 598 | Snacks, popcorn, microwave, low fat | Snacks | 151.00 mg | 36% | USDA_SR |
| 599 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 151.00 mg | 36% | USDA_SR |
| 600 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 151.00 mg | 36% | USDA_SR |
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