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 701–750 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 701 | Grains, barley, dry | Cereals, Grains and Pasta | 133.00 mg | 32% | CNF |
| 702 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 133.00 mg | 32% | CNF |
| 703 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 132.00 mg | 31% | USDA_SR |
| 704 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 132.00 mg | 31% | USDA_SR |
| 705 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 132.00 mg | 31% | USDA_SR |
| 706 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 132.00 mg | 31% | CNF |
| 707 | Nuts, pecans, dry roasted | Nuts and Seeds | 132.00 mg | 31% | CNF |
| 708 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 132.00 mg | 31% | CNF |
| 709 | Snacks, brown rice chips | Snacks | 131.00 mg | 31% | USDA_SR |
| 710 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 131.00 mg | 31% | USDA_SR |
| 711 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 131.00 mg | 31% | USDA_SR |
| 712 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 131.00 mg | 31% | USDA_SR |
| 713 | Snacks, rice cracker brown rice, plain | Snacks | 131.00 mg | 31% | USDA_SR |
| 714 | Babyfood, cereal, soya, with fruit, dry | Babyfoods | 131.00 mg | 31% | CNF |
| 715 | Snacks, brown rice chips | Snacks | 131.00 mg | 31% | CNF |
| 716 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 131.00 mg | 31% | CNF |
| 717 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 131.00 mg | 31% | CNF |
| 718 | Snacks, popcorn, air-popped, white popcorn | Snacks | 131.00 mg | 31% | CNF |
| 719 | Snacks, rice cakes, brown rice, plain | Snacks | 131.00 mg | 31% | CNF |
| 720 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 131.00 mg | 31% | CNF |
| 721 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 131.00 mg | 31% | CNF |
| 722 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 131.00 mg | 31% | CNF |
| 723 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 130.10 mg | 31% | USDA_FF |
| 724 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 130.00 mg | 31% | USDA_SR |
| 725 | Cereals, WHEATENA, dry | Breakfast Cereals | 130.00 mg | 31% | USDA_SR |
| 726 | Spices, chervil, dried | Spices and Herbs | 130.00 mg | 31% | USDA_SR |
| 727 | Nuts, macadamia nuts, raw | Nut and Seed Products | 130.00 mg | 31% | USDA_SR |
| 728 | Nuts, almond paste | Nut and Seed Products | 130.00 mg | 31% | USDA_SR |
| 729 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 130.00 mg | 31% | USDA_SR |
| 730 | Triticale | Cereal Grains and Pasta | 130.00 mg | 31% | USDA_SR |
| 731 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 130.00 mg | 31% | USDA_SR |
| 732 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 130.00 mg | 31% | CNF |
| 733 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 130.00 mg | 31% | CNF |
| 734 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 130.00 mg | 31% | CNF |
| 735 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 130.00 mg | 31% | CNF |
| 736 | Grains, triticale | Cereals, Grains and Pasta | 130.00 mg | 31% | CNF |
| 737 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 130.00 mg | 31% | CNF |
| 738 | Nuts, almond paste, sweetened | Nuts and Seeds | 130.00 mg | 31% | CNF |
| 739 | Spices, chervil, dried | Spices and Herbs | 130.00 mg | 31% | CNF |
| 740 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 129.00 mg | 31% | USDA_SR |
| 741 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 129.00 mg | 31% | USDA_SR |
| 742 | Candies, chocolate covered, low sugar or low calorie | Sweets | 129.00 mg | 31% | USDA_SR |
| 743 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 129.00 mg | 31% | USDA_SR |
| 744 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 129.00 mg | 31% | USDA_SR |
| 745 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 129.00 mg | 31% | USDA_SR |
| 746 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 129.00 mg | 31% | CNF |
| 747 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 129.00 mg | 31% | CNF |
| 748 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 129.00 mg | 31% | CNF |
| 749 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 129.00 mg | 31% | CNF |
| 750 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 128.60 mg | 31% | USDA_FF |
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