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 290 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% |
| 52 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% |
| 53 | Flour, quinoa | Cereal Grains and Pasta | 163.80 mg | 39% |
| 54 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 158.00 mg | 38% |
| 55 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 158.00 mg | 38% |
| 56 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 158.00 mg | 38% |
| 57 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 158.00 mg | 38% |
| 58 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 155.80 mg | 37% |
| 59 | Beans, cannellini, dry | Legumes and Legume Products | 153.60 mg | 37% |
| 60 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 152.00 mg | 36% |
| 61 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 152.00 mg | 36% |
| 62 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 142.40 mg | 34% |
| 63 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 140.40 mg | 33% |
| 64 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 136.00 mg | 32% |
| 65 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 136.00 mg | 32% |
| 66 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 134.80 mg | 32% |
| 67 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 130.10 mg | 31% |
| 68 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 128.60 mg | 31% |
| 69 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 126.30 mg | 30% |
| 70 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 125.50 mg | 30% |
| 71 | Flour, oat, whole grain | Cereal Grains and Pasta | 125.30 mg | 30% |
| 72 | Flour, rice, brown | Cereal Grains and Pasta | 124.00 mg | 30% |
| 73 | Flour, spelt, whole grain | Cereal Grains and Pasta | 123.80 mg | 29% |
| 74 | Bulgur, dry, raw | Cereal Grains and Pasta | 118.90 mg | 28% |
| 75 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 118.80 mg | 28% |
| 76 | Flour, sorghum | Cereal Grains and Pasta | 116.40 mg | 28% |
| 77 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 115.00 mg | 27% |
| 78 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 113.40 mg | 27% |
| 79 | Nuts, pistachio nuts, raw | Nut and Seed Products | 109.70 mg | 26% |
| 80 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 108.90 mg | 26% |
| 81 | Wild rice, dry, raw | Cereal Grains and Pasta | 108.50 mg | 26% |
| 82 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 107.00 mg | 25% |
| 83 | Nuts, macadamia nuts, raw | Nut and Seed Products | 106.80 mg | 25% |
| 84 | Lentils, dry | Legumes and Legume Products | 106.70 mg | 25% |
| 85 | Millet, whole grain | Cereal Grains and Pasta | 105.50 mg | 25% |
| 86 | Nuts, pecans, halves, raw | Nut and Seed Products | 102.90 mg | 25% |
| 87 | Flour, rye | Cereal Grains and Pasta | 95.39 mg | 23% |
| 88 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 93.30 mg | 22% |
| 89 | Spinach, mature | Vegetables and Vegetable Products | 92.96 mg | 22% |
| 90 | Spinach, mature | Vegetables and Vegetable Products | 92.96 mg | 22% |
| 91 | Spinach, baby | Vegetables and Vegetable Products | 92.86 mg | 22% |
| 92 | Spinach, baby | Vegetables and Vegetable Products | 92.86 mg | 22% |
| 93 | Flour, barley | Cereal Grains and Pasta | 88.04 mg | 21% |
| 94 | Bread, whole-wheat, commercially prepared | Baked Products | 76.60 mg | 18% |
| 95 | Beet greens, raw | Vegetables and Vegetable Products | 74.36 mg | 18% |
| 96 | Flour, potato | Vegetables and Vegetable Products | 73.65 mg | 18% |
| 97 | Hummus, commercial | Legumes and Legume Products | 71.10 mg | 17% |
| 98 | Flour, chestnut | Nut and Seed Products | 68.75 mg | 16% |
| 99 | Figs, dried, uncooked | Fruits and Fruit Juices | 67.60 mg | 16% |
| 100 | Figs, dried, uncooked | Fruits and Fruit Juices | 67.60 mg | 16% |
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