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 1101–1150 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1101 | Cereal, ready to eat, Wheat Squares, Organics, President's Choice | Breakfast cereals | 92.00 mg | 22% | CNF |
| 1102 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 92.00 mg | 22% | CNF |
| 1103 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 92.00 mg | 22% | CNF |
| 1104 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 92.00 mg | 22% | CNF |
| 1105 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 92.00 mg | 22% | CNF |
| 1106 | Tamarind, raw | Fruits and fruit juices | 92.00 mg | 22% | CNF |
| 1107 | Snack, Mixed Berry Bar | Snacks | 91.00 mg | 22% | USDA_SR |
| 1108 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | Breakfast Cereals | 91.00 mg | 22% | USDA_SR |
| 1109 | Rosemary, fresh | Spices and Herbs | 91.00 mg | 22% | USDA_SR |
| 1110 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 91.00 mg | 22% | USDA_SR |
| 1111 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 91.00 mg | 22% | USDA_SR |
| 1112 | Spices, rosemary, fresh | Spices and Herbs | 91.00 mg | 22% | CNF |
| 1113 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE | Breakfast Cereals | 90.00 mg | 21% | USDA_SR |
| 1114 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 90.00 mg | 21% | USDA_SR |
| 1115 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 90.00 mg | 21% | USDA_SR |
| 1116 | Spices, pepper, white | Spices and Herbs | 90.00 mg | 21% | USDA_SR |
| 1117 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 90.00 mg | 21% | USDA_SR |
| 1118 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 90.00 mg | 21% | USDA_SR |
| 1119 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 90.00 mg | 21% | USDA_SR |
| 1120 | Wheat, soft white | Cereal Grains and Pasta | 90.00 mg | 21% | USDA_SR |
| 1121 | Grains, wheat, soft white | Cereals, Grains and Pasta | 90.00 mg | 21% | CNF |
| 1122 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 90.00 mg | 21% | CNF |
| 1123 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 90.00 mg | 21% | CNF |
| 1124 | spices, pepper, white | Spices and Herbs | 90.00 mg | 21% | CNF |
| 1125 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 89.00 mg | 21% | USDA_SR |
| 1126 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 89.00 mg | 21% | USDA_SR |
| 1127 | Potato chips, without salt, reduced fat | Snacks | 89.00 mg | 21% | USDA_SR |
| 1128 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 89.00 mg | 21% | USDA_SR |
| 1129 | Snacks, potato chips, reduced fat | Snacks | 89.00 mg | 21% | USDA_SR |
| 1130 | Dock, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mg | 21% | USDA_SR |
| 1131 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 89.00 mg | 21% | USDA_SR |
| 1132 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 89.00 mg | 21% | USDA_SR |
| 1133 | Granola bar, chewy, sweet and salty | Baked Products | 89.00 mg | 21% | CNF |
| 1134 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mg | 21% | CNF |
| 1135 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 89.00 mg | 21% | CNF |
| 1136 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 89.00 mg | 21% | CNF |
| 1137 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 89.00 mg | 21% | CNF |
| 1138 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 89.00 mg | 21% | CNF |
| 1139 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 89.00 mg | 21% | CNF |
| 1140 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 89.00 mg | 21% | CNF |
| 1141 | Flour, barley | Cereal Grains and Pasta | 88.04 mg | 21% | USDA_FF |
| 1142 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 88.00 mg | 21% | USDA_SR |
| 1143 | Candies, REESE'S PIECES Candy | Sweets | 88.00 mg | 21% | USDA_SR |
| 1144 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 88.00 mg | 21% | USDA_SR |
| 1145 | Snacks, tortilla chips, taco-flavor | Snacks | 88.00 mg | 21% | USDA_SR |
| 1146 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 88.00 mg | 21% | CNF |
| 1147 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 88.00 mg | 21% | CNF |
| 1148 | Candies, Reese's Pieces | Sweets | 88.00 mg | 21% | CNF |
| 1149 | Snacks, tortilla chips, taco | Snacks | 88.00 mg | 21% | CNF |
| 1150 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 88.00 mg | 21% | CNF |
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