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 51–100 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 51 | Soy flour, full-fat, raw | Legumes and Legume Products | 429.00 mg | 102% | CNF |
| 52 | Spices, sage, ground | Spices and Herbs | 428.00 mg | 102% | USDA_SR |
| 53 | Spices, sage, ground | Spices and Herbs | 428.00 mg | 102% | CNF |
| 54 | Beverages, chocolate powder, no sugar added | Beverages | 410.00 mg | 98% | USDA_SR |
| 55 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 410.00 mg | 98% | CNF |
| 56 | Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener | Beverages | 410.00 mg | 98% | CNF |
| 57 | Spices, parsley, dried | Spices and Herbs | 400.00 mg | 95% | USDA_SR |
| 58 | Seeds, flaxseed | Nut and Seed Products | 392.00 mg | 93% | USDA_SR |
| 59 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 392.00 mg | 93% | CNF |
| 60 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 385.00 mg | 92% | USDA_SR |
| 61 | Spices, fennel seed | Spices and Herbs | 385.00 mg | 92% | USDA_SR |
| 62 | Spices, fennel seed | Spices and Herbs | 385.00 mg | 92% | CNF |
| 63 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 381.00 mg | 91% | USDA_SR |
| 64 | Moth beans, raw | Legumes and Legume Products | 381.00 mg | 91% | CNF |
| 65 | Spices, savory, ground | Spices and Herbs | 377.00 mg | 90% | USDA_SR |
| 66 | Spices, savory, ground | Spices and Herbs | 377.00 mg | 90% | CNF |
| 67 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 376.00 mg | 90% | USDA_SR |
| 68 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 376.00 mg | 90% | CNF |
| 69 | Flaxseed, ground | Nut and Seed Products | 372.10 mg | 89% | USDA_FF |
| 70 | Parsley, freeze-dried | Vegetables and Vegetable Products | 372.00 mg | 89% | USDA_SR |
| 71 | Parsley, freeze-dried | Vegetables and Vegetable Products | 372.00 mg | 89% | CNF |
| 72 | Peanut flour, defatted | Legumes and Legume Products | 370.00 mg | 88% | USDA_SR |
| 73 | Peanut butter, chunky, vitamin and mineral fortified | Legumes and Legume Products | 370.00 mg | 88% | USDA_SR |
| 74 | Spices, mustard seed, ground | Spices and Herbs | 370.00 mg | 88% | USDA_SR |
| 75 | Peanut flour, defatted, salted | Legumes and Legume Products | 370.00 mg | 88% | CNF |
| 76 | Spices, mustard seed, yellow | Spices and Herbs | 370.00 mg | 88% | CNF |
| 77 | Soy flour, full-fat, roasted | Legumes and Legume Products | 369.00 mg | 88% | USDA_SR |
| 78 | Soy flour, full-fat, roasted | Legumes and Legume Products | 369.00 mg | 88% | CNF |
| 79 | Spices, cumin seed | Spices and Herbs | 366.00 mg | 87% | USDA_SR |
| 80 | Spices, cumin seed | Spices and Herbs | 366.00 mg | 87% | CNF |
| 81 | Seeds, sesame butter, paste | Nut and Seed Products | 362.00 mg | 86% | USDA_SR |
| 82 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 362.00 mg | 86% | USDA_SR |
| 83 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 362.00 mg | 86% | CNF |
| 84 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 362.00 mg | 86% | CNF |
| 85 | Seeds, sesame flour, high-fat | Nut and Seed Products | 361.00 mg | 86% | USDA_SR |
| 86 | Seeds, sesame flour, high-fat | Nuts and Seeds | 361.00 mg | 86% | CNF |
| 87 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 358.00 mg | 85% | USDA_FF |
| 88 | Sesame butter, creamy | Nut and Seed Products | 356.80 mg | 85% | USDA_FF |
| 89 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 356.00 mg | 85% | USDA_SR |
| 90 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 356.00 mg | 85% | CNF |
| 91 | Peanut butter, smooth, vitamin and mineral fortified | Legumes and Legume Products | 355.00 mg | 85% | USDA_SR |
| 92 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 353.00 mg | 84% | USDA_SR |
| 93 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 353.00 mg | 84% | USDA_SR |
| 94 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 353.00 mg | 84% | CNF |
| 95 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 353.00 mg | 84% | CNF |
| 96 | Nuts, brazilnuts, raw | Nut and Seed Products | 351.30 mg | 84% | USDA_FF |
| 97 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 351.00 mg | 84% | USDA_SR |
| 98 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 350.00 mg | 83% | USDA_SR |
| 99 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 350.00 mg | 83% | CNF |
| 100 | Spices, poppy seed | Spices and Herbs | 347.00 mg | 83% | USDA_SR |
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