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 601–650 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 601 | Popcorn, microwave, low fat and sodium | Snacks | 151.00 mg | 36% | USDA_SR |
| 602 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 151.00 mg | 36% | USDA_SR |
| 603 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 151.00 mg | 36% | CNF |
| 604 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 151.00 mg | 36% | CNF |
| 605 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 151.00 mg | 36% | CNF |
| 606 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 151.00 mg | 36% | CNF |
| 607 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 151.00 mg | 36% | CNF |
| 608 | Spices, chili powder | Spices and Herbs | 149.00 mg | 35% | USDA_SR |
| 609 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 149.00 mg | 35% | USDA_SR |
| 610 | Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | Baked Products | 149.00 mg | 35% | USDA_SR |
| 611 | Corn, dried, yellow | Vegetables and Vegetable Products | 149.00 mg | 35% | CNF |
| 612 | Spices, chili powder | Spices and Herbs | 149.00 mg | 35% | CNF |
| 613 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 148.00 mg | 35% | USDA_SR |
| 614 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 148.00 mg | 35% | CNF |
| 615 | Snacks, CLIF BAR, mixed flavors | Snacks | 147.00 mg | 35% | USDA_SR |
| 616 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 147.00 mg | 35% | USDA_SR |
| 617 | Snacks, Clif bar, all flavours | Snacks | 147.00 mg | 35% | CNF |
| 618 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 147.00 mg | 35% | CNF |
| 619 | Chocolate, dark, 45- 59% cacao solids | Sweets | 146.00 mg | 35% | USDA_SR |
| 620 | Pepeao, dried | Vegetables and Vegetable Products | 146.00 mg | 35% | USDA_SR |
| 621 | Snacks, tortilla chips, unsalted, white corn | Snacks | 146.00 mg | 35% | USDA_SR |
| 622 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 146.00 mg | 35% | CNF |
| 623 | Snacks, tortilla chips, unsalted | Snacks | 146.00 mg | 35% | CNF |
| 624 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 146.00 mg | 35% | CNF |
| 625 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 146.00 mg | 35% | CNF |
| 626 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 145.00 mg | 35% | USDA_SR |
| 627 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 145.00 mg | 35% | USDA_SR |
| 628 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 145.00 mg | 35% | USDA_SR |
| 629 | Soybean kernels, roasted, salted | Legumes and Legume Products | 145.00 mg | 35% | CNF |
| 630 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 145.00 mg | 35% | CNF |
| 631 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 145.00 mg | 35% | CNF |
| 632 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 144.00 mg | 34% | USDA_SR |
| 633 | Oat flour, partially debranned | Cereal Grains and Pasta | 144.00 mg | 34% | USDA_SR |
| 634 | Wheat, durum | Cereal Grains and Pasta | 144.00 mg | 34% | USDA_SR |
| 635 | Snacks, rice cakes, brown rice, rye | Snacks | 144.00 mg | 34% | USDA_SR |
| 636 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 144.00 mg | 34% | USDA_SR |
| 637 | Snacks, popcorn, air-popped | Snacks | 144.00 mg | 34% | USDA_SR |
| 638 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 144.00 mg | 34% | CNF |
| 639 | Grains, wheat, durum | Cereals, Grains and Pasta | 144.00 mg | 34% | CNF |
| 640 | Snacks, rice cakes, brown rice, rye | Snacks | 144.00 mg | 34% | CNF |
| 641 | Snacks, popcorn, air-popped | Snacks | 144.00 mg | 34% | CNF |
| 642 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 144.00 mg | 34% | CNF |
| 643 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 143.00 mg | 34% | USDA_SR |
| 644 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 143.00 mg | 34% | USDA_SR |
| 645 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 143.00 mg | 34% | USDA_SR |
| 646 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 143.00 mg | 34% | CNF |
| 647 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 143.00 mg | 34% | CNF |
| 648 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 143.00 mg | 34% | CNF |
| 649 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 143.00 mg | 34% | CNF |
| 650 | Cereal, ready to eat, 100% Bran, Post | Breakfast cereals | 143.00 mg | 34% | CNF |
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