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 101–150 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 101 | Spices, tarragon, dried | Spices and Herbs | 347.00 mg | 83% | USDA_SR |
| 102 | Spices, tarragon, dried | Spices and Herbs | 347.00 mg | 83% | CNF |
| 103 | Spices, poppy seed | Spices and Herbs | 347.00 mg | 83% | CNF |
| 104 | Spices, marjoram, dried | Spices and Herbs | 346.00 mg | 82% | USDA_SR |
| 105 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 346.00 mg | 82% | USDA_SR |
| 106 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 346.00 mg | 82% | USDA_SR |
| 107 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 346.00 mg | 82% | USDA_SR |
| 108 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 346.00 mg | 82% | USDA_SR |
| 109 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 346.00 mg | 82% | CNF |
| 110 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 346.00 mg | 82% | CNF |
| 111 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 346.00 mg | 82% | CNF |
| 112 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 346.00 mg | 82% | CNF |
| 113 | Spices, marjoram, dried | Spices and Herbs | 346.00 mg | 82% | CNF |
| 114 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 345.00 mg | 82% | USDA_SR |
| 115 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 345.00 mg | 82% | CNF |
| 116 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 338.00 mg | 80% | USDA_SR |
| 117 | Seeds, sesame flour, low-fat | Nut and Seed Products | 338.00 mg | 80% | USDA_SR |
| 118 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 338.00 mg | 80% | CNF |
| 119 | Seeds, sesame flour, low fat | Nuts and Seeds | 338.00 mg | 80% | CNF |
| 120 | Seeds, chia seeds, dried | Nut and Seed Products | 335.00 mg | 80% | USDA_SR |
| 121 | Seeds, chia seeds, dried | Nuts and Seeds | 335.00 mg | 80% | CNF |
| 122 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 333.00 mg | 79% | USDA_SR |
| 123 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 333.00 mg | 79% | CNF |
| 124 | Spices, coriander seed | Spices and Herbs | 330.00 mg | 79% | USDA_SR |
| 125 | Spices, coriander seed (cilantro) | Spices and Herbs | 330.00 mg | 79% | CNF |
| 126 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 329.00 mg | 78% | USDA_SR |
| 127 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 327.00 mg | 78% | USDA_SR |
| 128 | Beverages, coffee, instant, regular, powder | Beverages | 327.00 mg | 78% | USDA_SR |
| 129 | Baking chocolate, unsweetened, squares | Sweets | 327.00 mg | 78% | USDA_SR |
| 130 | Coffee, instant, powder, half the caffeine | Beverages | 327.00 mg | 78% | CNF |
| 131 | Sweets, baking chocolate, unsweetened, square | Sweets | 327.00 mg | 78% | CNF |
| 132 | Coffee, instant, regular, powder | Beverages | 327.00 mg | 78% | CNF |
| 133 | Chia seeds, dry, raw | Cereal Grains and Pasta | 326.30 mg | 78% | USDA_FF |
| 134 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 325.00 mg | 77% | USDA_SR |
| 135 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 325.00 mg | 77% | CNF |
| 136 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 323.00 mg | 77% | CNF |
| 137 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 321.00 mg | 76% | USDA_SR |
| 138 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 320.00 mg | 76% | USDA_SR |
| 139 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 320.00 mg | 76% | CNF |
| 140 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 317.00 mg | 75% | USDA_SR |
| 141 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar | Snacks | 317.00 mg | 75% | USDA_SR |
| 142 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 317.00 mg | 75% | USDA_SR |
| 143 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 315.00 mg | 75% | USDA_SR |
| 144 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 315.00 mg | 75% | CNF |
| 145 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 314.00 mg | 75% | USDA_SR |
| 146 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 314.00 mg | 75% | CNF |
| 147 | Flour, soy, defatted | Legumes and Legume Products | 313.00 mg | 75% | USDA_FF |
| 148 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | Breakfast Cereals | 313.00 mg | 75% | USDA_SR |
| 149 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 313.00 mg | 75% | CNF |
| 150 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 311.00 mg | 74% | USDA_SR |
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