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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 270.00 mg | 64% |
| 102 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 270.00 mg | 64% |
| 103 | Spices, oregano, dried | Spices and Herbs | 270.00 mg | 64% |
| 104 | Nuts, almonds | Nut and Seed Products | 270.00 mg | 64% |
| 105 | Nuts, almonds, blanched | Nut and Seed Products | 268.00 mg | 64% |
| 106 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 267.00 mg | 64% |
| 107 | Baking chocolate, unsweetened, liquid | Sweets | 265.00 mg | 63% |
| 108 | Spices, saffron | Spices and Herbs | 264.00 mg | 63% |
| 109 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 262.00 mg | 62% |
| 110 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 262.00 mg | 62% |
| 111 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 260.00 mg | 62% |
| 112 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 260.00 mg | 62% |
| 113 | Spices, cloves, ground | Spices and Herbs | 259.00 mg | 62% |
| 114 | Spices, caraway seed | Spices and Herbs | 258.00 mg | 61% |
| 115 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 258.00 mg | 61% |
| 116 | Spices, dill seed | Spices and Herbs | 256.00 mg | 61% |
| 117 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 255.00 mg | 61% |
| 118 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 255.00 mg | 61% |
| 119 | Spices, curry powder | Spices and Herbs | 255.00 mg | 61% |
| 120 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 251.00 mg | 60% |
| 121 | Nuts, pine nuts, dried | Nut and Seed Products | 251.00 mg | 60% |
| 122 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 251.00 mg | 60% |
| 123 | Candies, sesame crunch | Sweets | 251.00 mg | 60% |
| 124 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 251.00 mg | 60% |
| 125 | Formulated bar, POWER BAR, chocolate | Snacks | 248.00 mg | 59% |
| 126 | Amaranth grain, uncooked | Cereal Grains and Pasta | 248.00 mg | 59% |
| 127 | Beverages, Lemonade, powder | Beverages | 247.00 mg | 59% |
| 128 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 245.00 mg | 58% |
| 129 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 244.00 mg | 58% |
| 130 | Molasses | Sweets | 242.00 mg | 58% |
| 131 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 241.00 mg | 57% |
| 132 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 240.00 mg | 57% |
| 133 | Wheat germ, crude | Cereal Grains and Pasta | 239.00 mg | 57% |
| 134 | Nuts, butternuts, dried | Nut and Seed Products | 237.00 mg | 56% |
| 135 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 235.00 mg | 56% |
| 136 | Oat bran, raw | Cereal Grains and Pasta | 235.00 mg | 56% |
| 137 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 234.00 mg | 56% |
| 138 | Buckwheat | Cereal Grains and Pasta | 231.00 mg | 55% |
| 139 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 229.00 mg | 55% |
| 140 | Spices, cardamom | Spices and Herbs | 229.00 mg | 55% |
| 141 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 229.00 mg | 55% |
| 142 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 229.00 mg | 55% |
| 143 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 229.00 mg | 55% |
| 144 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 228.00 mg | 54% |
| 145 | Chocolate, dark, 70-85% cacao solids | Sweets | 228.00 mg | 54% |
| 146 | Soybean, curd cheese | Legumes and Legume Products | 228.00 mg | 54% |
| 147 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 227.00 mg | 54% |
| 148 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 225.00 mg | 54% |
| 149 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 224.00 mg | 53% |
| 150 | Spices, poultry seasoning | Spices and Herbs | 224.00 mg | 53% |
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