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 751–800 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 751 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 128.00 mg | 30% | USDA_SR |
| 752 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 128.00 mg | 30% | USDA_SR |
| 753 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 127.00 mg | 30% | USDA_SR |
| 754 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 127.00 mg | 30% | USDA_SR |
| 755 | Corn grain, yellow | Cereal Grains and Pasta | 127.00 mg | 30% | USDA_SR |
| 756 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 127.00 mg | 30% | USDA_SR |
| 757 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 127.00 mg | 30% | USDA_SR |
| 758 | Corn grain, white | Cereal Grains and Pasta | 127.00 mg | 30% | USDA_SR |
| 759 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 127.00 mg | 30% | USDA_SR |
| 760 | Vegetarian stew, meatless | Legumes and Legume Products | 127.00 mg | 30% | CNF |
| 761 | Meatless, sandwich spread | Legumes and Legume Products | 127.00 mg | 30% | CNF |
| 762 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 127.00 mg | 30% | CNF |
| 763 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 127.00 mg | 30% | CNF |
| 764 | Beans, adzuki, raw | Legumes and Legume Products | 127.00 mg | 30% | CNF |
| 765 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 127.00 mg | 30% | CNF |
| 766 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 127.00 mg | 30% | CNF |
| 767 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 126.30 mg | 30% | USDA_FF |
| 768 | Wheat, soft red winter | Cereal Grains and Pasta | 126.00 mg | 30% | USDA_SR |
| 769 | Wheat, hard red winter | Cereal Grains and Pasta | 126.00 mg | 30% | USDA_SR |
| 770 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 126.00 mg | 30% | CNF |
| 771 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 126.00 mg | 30% | CNF |
| 772 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 125.50 mg | 30% | USDA_FF |
| 773 | Flour, oat, whole grain | Cereal Grains and Pasta | 125.30 mg | 30% | USDA_FF |
| 774 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 125.00 mg | 30% | USDA_SR |
| 775 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 125.00 mg | 30% | USDA_SR |
| 776 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 125.00 mg | 30% | USDA_SR |
| 777 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 125.00 mg | 30% | USDA_SR |
| 778 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 125.00 mg | 30% | CNF |
| 779 | Flour, rice, brown | Cereal Grains and Pasta | 124.00 mg | 30% | USDA_FF |
| 780 | Snacks, popcorn, microwave, 94% fat free | Snacks | 124.00 mg | 30% | USDA_SR |
| 781 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 124.00 mg | 30% | USDA_SR |
| 782 | Wheat, hard red spring | Cereal Grains and Pasta | 124.00 mg | 30% | USDA_SR |
| 783 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 124.00 mg | 30% | USDA_SR |
| 784 | Snacks, popcorn, microwave, lower in fat | Snacks | 124.00 mg | 30% | CNF |
| 785 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 124.00 mg | 30% | CNF |
| 786 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 124.00 mg | 30% | CNF |
| 787 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 124.00 mg | 30% | CNF |
| 788 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 124.00 mg | 30% | CNF |
| 789 | Flour, spelt, whole grain | Cereal Grains and Pasta | 123.80 mg | 29% | USDA_FF |
| 790 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 123.00 mg | 29% | USDA_SR |
| 791 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 123.00 mg | 29% | USDA_SR |
| 792 | Snacks, popcorn, unpopped kernels | Snacks | 123.00 mg | 29% | CNF |
| 793 | Grains, sorghum, flour | Cereals, Grains and Pasta | 123.00 mg | 29% | CNF |
| 794 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 123.00 mg | 29% | CNF |
| 795 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 122.00 mg | 29% | USDA_SR |
| 796 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 122.00 mg | 29% | USDA_SR |
| 797 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 122.00 mg | 29% | CNF |
| 798 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 122.00 mg | 29% | CNF |
| 799 | Crackers, rye, wafers, plain | Baked Products | 121.00 mg | 29% | USDA_SR |
| 800 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 121.00 mg | 29% | USDA_SR |
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