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 1001–1050 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 99.00 mg | 24% | USDA_SR |
| 1002 | Crackers, whole-wheat, low salt | Baked Products | 99.00 mg | 24% | USDA_SR |
| 1003 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 99.00 mg | 24% | USDA_SR |
| 1004 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 99.00 mg | 24% | USDA_SR |
| 1005 | Cracker, whole wheat, low sodium | Baked Products | 99.00 mg | 24% | CNF |
| 1006 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 98.00 mg | 23% | USDA_SR |
| 1007 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 98.00 mg | 23% | USDA_SR |
| 1008 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 98.00 mg | 23% | USDA_SR |
| 1009 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 98.00 mg | 23% | USDA_SR |
| 1010 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 98.00 mg | 23% | USDA_SR |
| 1011 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 98.00 mg | 23% | USDA_SR |
| 1012 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 98.00 mg | 23% | USDA_SR |
| 1013 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 98.00 mg | 23% | USDA_SR |
| 1014 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 98.00 mg | 23% | CNF |
| 1015 | Granola bar, crunchy, plain | Baked Products | 98.00 mg | 23% | CNF |
| 1016 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 98.00 mg | 23% | CNF |
| 1017 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 98.00 mg | 23% | CNF |
| 1018 | Beverage mix, chocolate flavour, powder | Beverages | 98.00 mg | 23% | CNF |
| 1019 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 98.00 mg | 23% | CNF |
| 1020 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 98.00 mg | 23% | CNF |
| 1021 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 97.00 mg | 23% | USDA_SR |
| 1022 | Snacks, tortilla chips, low fat, unsalted | Snacks | 97.00 mg | 23% | USDA_SR |
| 1023 | Barley malt flour | Cereal Grains and Pasta | 97.00 mg | 23% | USDA_SR |
| 1024 | Tortilla chips, low fat, baked without fat | Snacks | 97.00 mg | 23% | USDA_SR |
| 1025 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 97.00 mg | 23% | USDA_SR |
| 1026 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 97.00 mg | 23% | USDA_SR |
| 1027 | Snacks, granola bars, hard, plain | Snacks | 97.00 mg | 23% | USDA_SR |
| 1028 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 97.00 mg | 23% | CNF |
| 1029 | Cracker, 7 grain | Baked Products | 97.00 mg | 23% | CNF |
| 1030 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 97.00 mg | 23% | CNF |
| 1031 | Snacks, tortilla chips, unsalted, low fat | Snacks | 97.00 mg | 23% | CNF |
| 1032 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 97.00 mg | 23% | CNF |
| 1033 | Grains, barley, malt flour | Cereals, Grains and Pasta | 97.00 mg | 23% | CNF |
| 1034 | Snacks, tortilla chips, nacho, light | Snacks | 97.00 mg | 23% | CNF |
| 1035 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 96.00 mg | 23% | USDA_SR |
| 1036 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 96.00 mg | 23% | USDA_SR |
| 1037 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 96.00 mg | 23% | USDA_SR |
| 1038 | Barley flour or meal | Cereal Grains and Pasta | 96.00 mg | 23% | USDA_SR |
| 1039 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 96.00 mg | 23% | USDA_SR |
| 1040 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 96.00 mg | 23% | USDA_SR |
| 1041 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 96.00 mg | 23% | USDA_SR |
| 1042 | Snacks, trail mix, tropical | Snacks | 96.00 mg | 23% | USDA_SR |
| 1043 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 96.00 mg | 23% | USDA_SR |
| 1044 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 96.00 mg | 23% | CNF |
| 1045 | Grains, barley flour | Cereals, Grains and Pasta | 96.00 mg | 23% | CNF |
| 1046 | Snacks, trail mix, tropical | Snacks | 96.00 mg | 23% | CNF |
| 1047 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 96.00 mg | 23% | CNF |
| 1048 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 96.00 mg | 23% | CNF |
| 1049 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 96.00 mg | 23% | CNF |
| 1050 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 96.00 mg | 23% | CNF |
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