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 901–950 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 901 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mg | 26% | USDA_SR |
| 902 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 111.00 mg | 26% | CNF |
| 903 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mg | 26% | CNF |
| 904 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 111.00 mg | 26% | CNF |
| 905 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 111.00 mg | 26% | CNF |
| 906 | Crackers, whole-wheat | Baked Products | 110.00 mg | 26% | USDA_SR |
| 907 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 110.00 mg | 26% | USDA_SR |
| 908 | Nuts, acorn flour, full fat | Nut and Seed Products | 110.00 mg | 26% | USDA_SR |
| 909 | Candies, peanut bar | Sweets | 110.00 mg | 26% | USDA_SR |
| 910 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 110.00 mg | 26% | USDA_SR |
| 911 | Rye grain | Cereal Grains and Pasta | 110.00 mg | 26% | USDA_SR |
| 912 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 110.00 mg | 26% | USDA_SR |
| 913 | Bread, sprouted wheat, commercial, toasted | Baked Products | 110.00 mg | 26% | CNF |
| 914 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 110.00 mg | 26% | CNF |
| 915 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 110.00 mg | 26% | CNF |
| 916 | Candies, bars, peanut | Sweets | 110.00 mg | 26% | CNF |
| 917 | Cracker, whole-wheat | Baked Products | 110.00 mg | 26% | CNF |
| 918 | Nuts, acorn flour, full-fat | Nuts and Seeds | 110.00 mg | 26% | CNF |
| 919 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 110.00 mg | 26% | CNF |
| 920 | Nuts, pistachio nuts, raw | Nut and Seed Products | 109.70 mg | 26% | USDA_FF |
| 921 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 109.00 mg | 26% | USDA_SR |
| 922 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 109.00 mg | 26% | USDA_SR |
| 923 | Snacks, cornnuts, barbecue-flavor | Snacks | 109.00 mg | 26% | USDA_SR |
| 924 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 109.00 mg | 26% | USDA_SR |
| 925 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 109.00 mg | 26% | CNF |
| 926 | Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix | Breakfast cereals | 109.00 mg | 26% | CNF |
| 927 | Snacks, corn nuts, barbecue | Snacks | 109.00 mg | 26% | CNF |
| 928 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 109.00 mg | 26% | CNF |
| 929 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 109.00 mg | 26% | CNF |
| 930 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 108.90 mg | 26% | USDA_FF |
| 931 | Wild rice, dry, raw | Cereal Grains and Pasta | 108.50 mg | 26% | USDA_FF |
| 932 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 108.00 mg | 26% | USDA_SR |
| 933 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 108.00 mg | 26% | USDA_SR |
| 934 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 108.00 mg | 26% | USDA_SR |
| 935 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 108.00 mg | 26% | CNF |
| 936 | Snacks, popcorn, oil-popped, unsalted | Snacks | 108.00 mg | 26% | CNF |
| 937 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 108.00 mg | 26% | CNF |
| 938 | Banana, dehydrated or banana powder | Fruits and fruit juices | 108.00 mg | 26% | CNF |
| 939 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 107.00 mg | 25% | USDA_FF |
| 940 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 107.00 mg | 25% | USDA_SR |
| 941 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 107.00 mg | 25% | USDA_SR |
| 942 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 107.00 mg | 25% | USDA_SR |
| 943 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 107.00 mg | 25% | USDA_SR |
| 944 | Candies, dark chocolate coated coffee beans | Sweets | 107.00 mg | 25% | USDA_SR |
| 945 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 107.00 mg | 25% | USDA_SR |
| 946 | Candies, dark chocolate coated coffee beans | Sweets | 107.00 mg | 25% | CNF |
| 947 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 107.00 mg | 25% | CNF |
| 948 | Nuts, macadamia nuts, raw | Nut and Seed Products | 106.80 mg | 25% | USDA_FF |
| 949 | Lentils, dry | Legumes and Legume Products | 106.70 mg | 25% | USDA_FF |
| 950 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 106.00 mg | 25% | USDA_SR |
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