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 151–200 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Coffee, instant with chicory, powder | Beverages | 213.00 mg | 51% |
| 152 | Seeds, lotus seeds, dried | Nuts and Seeds | 210.00 mg | 50% |
| 153 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 208.00 mg | 50% |
| 154 | Spices, turmeric, ground | Spices and Herbs | 208.00 mg | 50% |
| 155 | Hot chocolate, with aspartame, mix, powder | Beverages | 208.00 mg | 50% |
| 156 | Agave, dried | Vegetables and Vegetable Products | 207.00 mg | 49% |
| 157 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 206.00 mg | 49% |
| 158 | Beans, white, flour | Legumes and Legume Products | 203.00 mg | 48% |
| 159 | Nuts, walnuts, black, dried | Nuts and Seeds | 201.00 mg | 48% |
| 160 | Lupins, raw | Legumes and Legume Products | 198.00 mg | 47% |
| 161 | Grains, quinoa, dry | Cereals, Grains and Pasta | 197.00 mg | 47% |
| 162 | Celery flakes, dried | Vegetables and Vegetable Products | 196.00 mg | 47% |
| 163 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 195.00 mg | 46% |
| 164 | Tomato, sun-dried | Vegetables and Vegetable Products | 194.00 mg | 46% |
| 165 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 192.00 mg | 46% |
| 166 | Spices, fenugreek seed | Spices and Herbs | 191.00 mg | 45% |
| 167 | Beans, white, raw | Legumes and Legume Products | 190.00 mg | 45% |
| 168 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 190.00 mg | 45% |
| 169 | Beans, great northern, raw | Legumes and Legume Products | 189.00 mg | 45% |
| 170 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 189.00 mg | 45% |
| 171 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 188.00 mg | 45% |
| 172 | Beans, french, mature seeds, raw | Legumes and Legume Products | 188.00 mg | 45% |
| 173 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% |
| 174 | Peanuts, Spanish, raw | Legumes and Legume Products | 188.00 mg | 45% |
| 175 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 188.00 mg | 45% |
| 176 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% |
| 177 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 188.00 mg | 45% |
| 178 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 184.00 mg | 44% |
| 179 | Grains, teff, uncooked | Cereals, Grains and Pasta | 184.00 mg | 44% |
| 180 | Peanuts, Valencia, raw | Legumes and Legume Products | 184.00 mg | 44% |
| 181 | Spices, nutmeg, ground | Spices and Herbs | 183.00 mg | 44% |
| 182 | Beans, small white, raw | Legumes and Legume Products | 183.00 mg | 44% |
| 183 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 183.00 mg | 44% |
| 184 | Beans, black, flour | Legumes and Legume Products | 182.00 mg | 43% |
| 185 | Beans, pink, raw | Legumes and Legume Products | 182.00 mg | 43% |
| 186 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 181.00 mg | 43% |
| 187 | Yeast extract spread | Vegetables and Vegetable Products | 180.00 mg | 43% |
| 188 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 179.00 mg | 43% |
| 189 | Candied foods, ginger root, crystallized | Sweets | 179.00 mg | 43% |
| 190 | Spices, paprika | Spices and Herbs | 178.00 mg | 42% |
| 191 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 178.00 mg | 42% |
| 192 | Tomato powder | Vegetables and Vegetable Products | 178.00 mg | 42% |
| 193 | Peanuts, all types, dry roasted | Legumes and Legume Products | 178.00 mg | 42% |
| 194 | Grains, oats | Cereals, Grains and Pasta | 177.00 mg | 42% |
| 195 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 177.00 mg | 42% |
| 196 | Beans, pinto, raw | Legumes and Legume Products | 176.00 mg | 42% |
| 197 | Peanut butter, natural | Legumes and Legume Products | 176.00 mg | 42% |
| 198 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 176.00 mg | 42% |
| 199 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 176.00 mg | 42% |
| 200 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 176.00 mg | 42% |
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