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 651–700 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 651 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 142.40 mg | 34% | USDA_FF |
| 652 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 141.00 mg | 34% | USDA_SR |
| 653 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 140.40 mg | 33% | USDA_FF |
| 654 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 140.00 mg | 33% | USDA_SR |
| 655 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 140.00 mg | 33% | USDA_SR |
| 656 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 140.00 mg | 33% | USDA_SR |
| 657 | Beans, kidney, all types, raw | Legumes and Legume Products | 140.00 mg | 33% | CNF |
| 658 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 140.00 mg | 33% | CNF |
| 659 | Beverages, tea, instant, lemon, unsweetened | Beverages | 139.00 mg | 33% | USDA_SR |
| 660 | Muffin, wheat bran, with raisins, homemade | Baked Products | 139.00 mg | 33% | CNF |
| 661 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 139.00 mg | 33% | CNF |
| 662 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 139.00 mg | 33% | CNF |
| 663 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 138.00 mg | 33% | USDA_SR |
| 664 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 138.00 mg | 33% | USDA_SR |
| 665 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 138.00 mg | 33% | USDA_SR |
| 666 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 138.00 mg | 33% | CNF |
| 667 | Beans, kidney, dark red, raw | Legumes and Legume Products | 138.00 mg | 33% | CNF |
| 668 | Candies, sugar-coated almonds | Sweets | 137.00 mg | 33% | USDA_SR |
| 669 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 137.00 mg | 33% | USDA_SR |
| 670 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 137.00 mg | 33% | USDA_SR |
| 671 | Snacks, rice cakes, brown rice, multigrain | Snacks | 137.00 mg | 33% | USDA_SR |
| 672 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 137.00 mg | 33% | USDA_SR |
| 673 | Candies, sugar-coated almonds | Sweets | 137.00 mg | 33% | CNF |
| 674 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 137.00 mg | 33% | CNF |
| 675 | Snacks, rice cakes, brown rice, multigrain | Snacks | 137.00 mg | 33% | CNF |
| 676 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 137.00 mg | 33% | CNF |
| 677 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 136.00 mg | 32% | USDA_FF |
| 678 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 136.00 mg | 32% | USDA_FF |
| 679 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 136.00 mg | 32% | USDA_SR |
| 680 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 136.00 mg | 32% | USDA_SR |
| 681 | Spices, pumpkin pie spice | Spices and Herbs | 136.00 mg | 32% | USDA_SR |
| 682 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 136.00 mg | 32% | USDA_SR |
| 683 | Spelt, uncooked | Cereal Grains and Pasta | 136.00 mg | 32% | USDA_SR |
| 684 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 136.00 mg | 32% | USDA_SR |
| 685 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 136.00 mg | 32% | CNF |
| 686 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 136.00 mg | 32% | CNF |
| 687 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 136.00 mg | 32% | CNF |
| 688 | Spices, pumpkin pie spice | Spices and Herbs | 136.00 mg | 32% | CNF |
| 689 | Spices, allspice, ground | Spices and Herbs | 135.00 mg | 32% | USDA_SR |
| 690 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 135.00 mg | 32% | CNF |
| 691 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 135.00 mg | 32% | CNF |
| 692 | Spices, allspice, ground | Spices and Herbs | 135.00 mg | 32% | CNF |
| 693 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 134.80 mg | 32% | USDA_FF |
| 694 | Crackers, matzo, whole-wheat | Baked Products | 134.00 mg | 32% | USDA_SR |
| 695 | Cracker, matzo, whole-wheat | Baked Products | 134.00 mg | 32% | CNF |
| 696 | Babyfood, cereal, oat, dry | Babyfoods | 134.00 mg | 32% | CNF |
| 697 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 133.00 mg | 32% | USDA_SR |
| 698 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 133.00 mg | 32% | USDA_SR |
| 699 | Barley, hulled | Cereal Grains and Pasta | 133.00 mg | 32% | USDA_SR |
| 700 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 133.00 mg | 32% | USDA_SR |
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