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 1201–1250 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Snacks, tortilla chips, plain, yellow corn | Snacks | 84.00 mg | 20% | CNF |
| 1202 | Snacks, taro chips | Snacks | 84.00 mg | 20% | CNF |
| 1203 | Snacks, tortilla chips, plain | Snacks | 84.00 mg | 20% | CNF |
| 1204 | Bread, whole wheat, commercial, toasted | Baked Products | 84.00 mg | 20% | CNF |
| 1205 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 84.00 mg | 20% | CNF |
| 1206 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 84.00 mg | 20% | CNF |
| 1207 | Beverages, Cocoa mix, powder | Beverages | 83.00 mg | 20% | USDA_SR |
| 1208 | Taco shells, baked | Baked Products | 83.00 mg | 20% | USDA_SR |
| 1209 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 83.00 mg | 20% | USDA_SR |
| 1210 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 83.00 mg | 20% | CNF |
| 1211 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 83.00 mg | 20% | CNF |
| 1212 | Taco shell, baked | Baked Products | 83.00 mg | 20% | CNF |
| 1213 | Hot chocolate, mix, powder | Beverages | 83.00 mg | 20% | CNF |
| 1214 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 83.00 mg | 20% | CNF |
| 1215 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 82.00 mg | 20% | USDA_SR |
| 1216 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 82.00 mg | 20% | USDA_SR |
| 1217 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 82.00 mg | 20% | USDA_SR |
| 1218 | Clif Z bar | Baby Foods | 82.00 mg | 20% | USDA_SR |
| 1219 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 82.00 mg | 20% | USDA_SR |
| 1220 | Falafel, home-prepared | Legumes and Legume Products | 82.00 mg | 20% | USDA_SR |
| 1221 | Nuts, acorns, dried | Nut and Seed Products | 82.00 mg | 20% | USDA_SR |
| 1222 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 82.00 mg | 20% | USDA_SR |
| 1223 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% | USDA_SR |
| 1224 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 82.00 mg | 20% | USDA_SR |
| 1225 | Wheat, sprouted | Cereal Grains and Pasta | 82.00 mg | 20% | USDA_SR |
| 1226 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 82.00 mg | 20% | USDA_SR |
| 1227 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 82.00 mg | 20% | CNF |
| 1228 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% | CNF |
| 1229 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 82.00 mg | 20% | CNF |
| 1230 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 82.00 mg | 20% | CNF |
| 1231 | Bread, multigrain, toasted | Baked Products | 82.00 mg | 20% | CNF |
| 1232 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 82.00 mg | 20% | CNF |
| 1233 | Falafel, homemade | Legumes and Legume Products | 82.00 mg | 20% | CNF |
| 1234 | Beans, hyacinth, boiled | Legumes and Legume Products | 82.00 mg | 20% | CNF |
| 1235 | Nuts, acorns, dried | Nuts and Seeds | 82.00 mg | 20% | CNF |
| 1236 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 82.00 mg | 20% | CNF |
| 1237 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 82.00 mg | 20% | CNF |
| 1238 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 82.00 mg | 20% | CNF |
| 1239 | Tempeh | Legumes and Legume Products | 81.00 mg | 19% | USDA_SR |
| 1240 | Bread, whole-wheat, prepared from recipe | Baked Products | 81.00 mg | 19% | USDA_SR |
| 1241 | Chard, swiss, raw | Vegetables and Vegetable Products | 81.00 mg | 19% | USDA_SR |
| 1242 | Desserts, rennin, chocolate, dry mix | Sweets | 81.00 mg | 19% | USDA_SR |
| 1243 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% | USDA_SR |
| 1244 | Candies, chocolate covered, caramel with nuts | Sweets | 81.00 mg | 19% | USDA_SR |
| 1245 | Snacks, granola bars, hard, almond | Snacks | 81.00 mg | 19% | USDA_SR |
| 1246 | Candies, caramel with nuts, chocolate covered | Sweets | 81.00 mg | 19% | CNF |
| 1247 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 81.00 mg | 19% | CNF |
| 1248 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 81.00 mg | 19% | CNF |
| 1249 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 81.00 mg | 19% | CNF |
| 1250 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% | CNF |
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