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 951–1000 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 951 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 106.00 mg | 25% | USDA_SR |
| 952 | Crackers, rye, wafers, seasoned | Baked Products | 106.00 mg | 25% | USDA_SR |
| 953 | Millet, puffed | Breakfast Cereals | 106.00 mg | 25% | USDA_SR |
| 954 | Cereal, millet, puffed | Breakfast cereals | 106.00 mg | 25% | CNF |
| 955 | Sweet potato, flour | Vegetables and Vegetable Products | 106.00 mg | 25% | CNF |
| 956 | Cracker, rye, wafers, seasoned | Baked Products | 106.00 mg | 25% | CNF |
| 957 | Millet, whole grain | Cereal Grains and Pasta | 105.50 mg | 25% | USDA_FF |
| 958 | Taco shells, baked, without added salt | Baked Products | 105.00 mg | 25% | USDA_SR |
| 959 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 105.00 mg | 25% | USDA_SR |
| 960 | Taco shell, baked, unsalted | Baked Products | 105.00 mg | 25% | CNF |
| 961 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 104.00 mg | 25% | USDA_SR |
| 962 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 104.00 mg | 25% | USDA_SR |
| 963 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 104.00 mg | 25% | USDA_SR |
| 964 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 104.00 mg | 25% | USDA_SR |
| 965 | Shallots, freeze-dried | Vegetables and Vegetable Products | 104.00 mg | 25% | USDA_SR |
| 966 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 104.00 mg | 25% | USDA_SR |
| 967 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 104.00 mg | 25% | CNF |
| 968 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 104.00 mg | 25% | CNF |
| 969 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 104.00 mg | 25% | CNF |
| 970 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 104.00 mg | 25% | CNF |
| 971 | Moth beans, boiled, salted | Legumes and Legume Products | 104.00 mg | 25% | CNF |
| 972 | Moth beans, boiled | Legumes and Legume Products | 104.00 mg | 25% | CNF |
| 973 | Shallot, freeze-dried | Vegetables and Vegetable Products | 104.00 mg | 25% | CNF |
| 974 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 104.00 mg | 25% | CNF |
| 975 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 103.00 mg | 25% | USDA_SR |
| 976 | Dock, raw | Vegetables and Vegetable Products | 103.00 mg | 25% | USDA_SR |
| 977 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 103.00 mg | 25% | CNF |
| 978 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 103.00 mg | 25% | CNF |
| 979 | Dock (sorrel), raw | Vegetables and Vegetable Products | 103.00 mg | 25% | CNF |
| 980 | Nuts, pecans, halves, raw | Nut and Seed Products | 102.90 mg | 25% | USDA_FF |
| 981 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 102.00 mg | 24% | USDA_SR |
| 982 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 102.00 mg | 24% | USDA_SR |
| 983 | Snacks, peas, roasted, wasabi-flavored | Snacks | 102.00 mg | 24% | USDA_SR |
| 984 | Crackers, toast thins, low sodium | Baked Products | 102.00 mg | 24% | USDA_SR |
| 985 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 102.00 mg | 24% | CNF |
| 986 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 102.00 mg | 24% | CNF |
| 987 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 101.00 mg | 24% | USDA_SR |
| 988 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 101.00 mg | 24% | USDA_SR |
| 989 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 101.00 mg | 24% | USDA_SR |
| 990 | Bread, spelt, commercial | Baked Products | 101.00 mg | 24% | CNF |
| 991 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 101.00 mg | 24% | CNF |
| 992 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 100.00 mg | 24% | USDA_SR |
| 993 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 100.00 mg | 24% | USDA_SR |
| 994 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 100.00 mg | 24% | USDA_SR |
| 995 | Syrups, sorghum | Sweets | 100.00 mg | 24% | USDA_SR |
| 996 | Bread, sprouted wheat, commercial | Baked Products | 100.00 mg | 24% | CNF |
| 997 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 100.00 mg | 24% | CNF |
| 998 | Candies, chocolate covered, dietetic or low calorie | Sweets | 100.00 mg | 24% | CNF |
| 999 | Sweets, syrups, sorghum | Sweets | 100.00 mg | 24% | CNF |
| 1000 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 100.00 mg | 24% | CNF |
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