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 801–850 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 801 | Nuts, pistachio nuts, raw | Nut and Seed Products | 121.00 mg | 29% | USDA_SR |
| 802 | Nuts, pecans | Nut and Seed Products | 121.00 mg | 29% | USDA_SR |
| 803 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 121.00 mg | 29% | USDA_SR |
| 804 | Epazote, raw | Vegetables and Vegetable Products | 121.00 mg | 29% | USDA_SR |
| 805 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 121.00 mg | 29% | USDA_SR |
| 806 | Epazote, raw | Vegetables and Vegetable Products | 121.00 mg | 29% | CNF |
| 807 | Grains, rye | Cereals, Grains and Pasta | 121.00 mg | 29% | CNF |
| 808 | Cracker, rye, wafers, plain | Baked Products | 121.00 mg | 29% | CNF |
| 809 | Nuts, pistachio nuts, raw | Nuts and Seeds | 121.00 mg | 29% | CNF |
| 810 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 121.00 mg | 29% | CNF |
| 811 | Nuts, pecans, oil roasted | Nuts and Seeds | 121.00 mg | 29% | CNF |
| 812 | Nuts, pecans, dried | Nuts and Seeds | 121.00 mg | 29% | CNF |
| 813 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 121.00 mg | 29% | CNF |
| 814 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 121.00 mg | 29% | CNF |
| 815 | Spices, bay leaf | Spices and Herbs | 120.00 mg | 29% | USDA_SR |
| 816 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 120.00 mg | 29% | USDA_SR |
| 817 | Crackers, whole-wheat, reduced fat | Baked Products | 120.00 mg | 29% | USDA_SR |
| 818 | Cracker, whole-wheat, reduced fat | Baked Products | 120.00 mg | 29% | CNF |
| 819 | Spices, bay leaf | Spices and Herbs | 120.00 mg | 29% | CNF |
| 820 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 119.00 mg | 28% | USDA_SR |
| 821 | Snack, BALANCE, original bar | Snacks | 119.00 mg | 28% | USDA_SR |
| 822 | Millet flour | Cereal Grains and Pasta | 119.00 mg | 28% | USDA_SR |
| 823 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 119.00 mg | 28% | USDA_SR |
| 824 | Grains, millet, flour | Cereals, Grains and Pasta | 119.00 mg | 28% | CNF |
| 825 | Pasta, corn, dry | Cereals, Grains and Pasta | 119.00 mg | 28% | CNF |
| 826 | Bulgur, dry, raw | Cereal Grains and Pasta | 118.90 mg | 28% | USDA_FF |
| 827 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 118.80 mg | 28% | USDA_FF |
| 828 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 118.00 mg | 28% | USDA_SR |
| 829 | Carrot, dehydrated | Vegetables and Vegetable Products | 118.00 mg | 28% | USDA_SR |
| 830 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 118.00 mg | 28% | USDA_SR |
| 831 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 118.00 mg | 28% | USDA_SR |
| 832 | Snacks, oriental mix, rice-based | Snacks | 118.00 mg | 28% | USDA_SR |
| 833 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 118.00 mg | 28% | CNF |
| 834 | Carrot, dehydrated | Vegetables and Vegetable Products | 118.00 mg | 28% | CNF |
| 835 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 118.00 mg | 28% | CNF |
| 836 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 118.00 mg | 28% | CNF |
| 837 | Snacks, oriental mix, rice-based | Snacks | 118.00 mg | 28% | CNF |
| 838 | Babyfood, cereal, mixed grain, dry | Babyfoods | 118.00 mg | 28% | CNF |
| 839 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 117.00 mg | 28% | USDA_SR |
| 840 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 117.00 mg | 28% | USDA_SR |
| 841 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 117.00 mg | 28% | CNF |
| 842 | Cereal, ready to eat, Grainshop, Weetabix | Breakfast cereals | 117.00 mg | 28% | CNF |
| 843 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 117.00 mg | 28% | CNF |
| 844 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 117.00 mg | 28% | CNF |
| 845 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 117.00 mg | 28% | CNF |
| 846 | Flour, sorghum | Cereal Grains and Pasta | 116.40 mg | 28% | USDA_FF |
| 847 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 116.00 mg | 28% | USDA_SR |
| 848 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 116.00 mg | 28% | USDA_SR |
| 849 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 116.00 mg | 28% | USDA_SR |
| 850 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 116.00 mg | 28% | USDA_SR |
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