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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Spices, tarragon, dried | Spices and Herbs | 347.00 mg | 83% |
| 52 | Spices, marjoram, dried | Spices and Herbs | 346.00 mg | 82% |
| 53 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 346.00 mg | 82% |
| 54 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 346.00 mg | 82% |
| 55 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 346.00 mg | 82% |
| 56 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 346.00 mg | 82% |
| 57 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 345.00 mg | 82% |
| 58 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 338.00 mg | 80% |
| 59 | Seeds, sesame flour, low-fat | Nut and Seed Products | 338.00 mg | 80% |
| 60 | Seeds, chia seeds, dried | Nut and Seed Products | 335.00 mg | 80% |
| 61 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 333.00 mg | 79% |
| 62 | Spices, coriander seed | Spices and Herbs | 330.00 mg | 79% |
| 63 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 329.00 mg | 78% |
| 64 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 327.00 mg | 78% |
| 65 | Beverages, coffee, instant, regular, powder | Beverages | 327.00 mg | 78% |
| 66 | Baking chocolate, unsweetened, squares | Sweets | 327.00 mg | 78% |
| 67 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 325.00 mg | 77% |
| 68 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 321.00 mg | 76% |
| 69 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 320.00 mg | 76% |
| 70 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 317.00 mg | 75% |
| 71 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar | Snacks | 317.00 mg | 75% |
| 72 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 317.00 mg | 75% |
| 73 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 315.00 mg | 75% |
| 74 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 314.00 mg | 75% |
| 75 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | Breakfast Cereals | 313.00 mg | 75% |
| 76 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 311.00 mg | 74% |
| 77 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 311.00 mg | 74% |
| 78 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 311.00 mg | 74% |
| 79 | Soy meal, defatted, raw | Legumes and Legume Products | 306.00 mg | 73% |
| 80 | Nuts, pilinuts, dried | Nut and Seed Products | 302.00 mg | 72% |
| 81 | Nuts, cashew nuts, raw | Nut and Seed Products | 292.00 mg | 70% |
| 82 | Soy flour, defatted | Legumes and Legume Products | 290.00 mg | 69% |
| 83 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 286.00 mg | 68% |
| 84 | Soy flour, low-fat | Legumes and Legume Products | 285.00 mg | 68% |
| 85 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 283.00 mg | 67% |
| 86 | Soybeans, mature seeds, raw | Legumes and Legume Products | 280.00 mg | 67% |
| 87 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 279.00 mg | 66% |
| 88 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 279.00 mg | 66% |
| 89 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 279.00 mg | 66% |
| 90 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 279.00 mg | 66% |
| 91 | Beverages, Orange-flavor drink, breakfast type, low calorie, powder | Beverages | 275.00 mg | 65% |
| 92 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 275.00 mg | 65% |
| 93 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 274.00 mg | 65% |
| 94 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 274.00 mg | 65% |
| 95 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 274.00 mg | 65% |
| 96 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 273.00 mg | 65% |
| 97 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 273.00 mg | 65% |
| 98 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 272.00 mg | 65% |
| 99 | Beverages, tea, instant, unsweetened, powder | Beverages | 272.00 mg | 65% |
| 100 | Papad | Legumes and Legume Products | 271.00 mg | 65% |
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