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 201–250 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 201 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 273.00 mg | 65% | CNF |
| 202 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 272.00 mg | 65% | USDA_SR |
| 203 | Beverages, tea, instant, unsweetened, powder | Beverages | 272.00 mg | 65% | USDA_SR |
| 204 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 272.00 mg | 65% | CNF |
| 205 | Tea, instant, unsweetened, powder | Beverages | 272.00 mg | 65% | CNF |
| 206 | Papad | Legumes and Legume Products | 271.00 mg | 65% | USDA_SR |
| 207 | Indian, papad (papadum) | Legumes and Legume Products | 271.00 mg | 65% | CNF |
| 208 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 270.00 mg | 64% | USDA_SR |
| 209 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 270.00 mg | 64% | USDA_SR |
| 210 | Spices, oregano, dried | Spices and Herbs | 270.00 mg | 64% | USDA_SR |
| 211 | Nuts, almonds | Nut and Seed Products | 270.00 mg | 64% | USDA_SR |
| 212 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 270.00 mg | 64% | CNF |
| 213 | Spices, oregano, ground | Spices and Herbs | 270.00 mg | 64% | CNF |
| 214 | Nuts, almonds, blanched | Nut and Seed Products | 268.00 mg | 64% | USDA_SR |
| 215 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 268.00 mg | 64% | CNF |
| 216 | Almond butter, creamy | Nut and Seed Products | 267.80 mg | 64% | USDA_FF |
| 217 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 267.00 mg | 64% | USDA_SR |
| 218 | Beans, mungo, raw | Legumes and Legume Products | 267.00 mg | 64% | CNF |
| 219 | Baking chocolate, unsweetened, liquid | Sweets | 265.00 mg | 63% | USDA_SR |
| 220 | Grains, amaranth, flour | Cereals, Grains and Pasta | 265.00 mg | 63% | CNF |
| 221 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 265.00 mg | 63% | CNF |
| 222 | Spices, saffron | Spices and Herbs | 264.00 mg | 63% | USDA_SR |
| 223 | Spices, saffron | Spices and Herbs | 264.00 mg | 63% | CNF |
| 224 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 262.00 mg | 62% | USDA_SR |
| 225 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 262.00 mg | 62% | USDA_SR |
| 226 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 262.00 mg | 62% | CNF |
| 227 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 262.00 mg | 62% | CNF |
| 228 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 260.00 mg | 62% | USDA_SR |
| 229 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 260.00 mg | 62% | USDA_SR |
| 230 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 260.00 mg | 62% | CNF |
| 231 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 260.00 mg | 62% | CNF |
| 232 | Spices, cloves, ground | Spices and Herbs | 259.00 mg | 62% | USDA_SR |
| 233 | Spices, cloves, ground | Spices and Herbs | 259.00 mg | 62% | CNF |
| 234 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 258.00 mg | 61% | USDA_FF |
| 235 | Spices, caraway seed | Spices and Herbs | 258.00 mg | 61% | USDA_SR |
| 236 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 258.00 mg | 61% | USDA_SR |
| 237 | Nuts, cashew butter, plain | Nuts and Seeds | 258.00 mg | 61% | CNF |
| 238 | Spices, caraway seed | Spices and Herbs | 258.00 mg | 61% | CNF |
| 239 | Nuts, almonds, whole, raw | Nut and Seed Products | 257.60 mg | 61% | USDA_FF |
| 240 | Spices, dill seed | Spices and Herbs | 256.00 mg | 61% | USDA_SR |
| 241 | Spices, dill seed | Spices and Herbs | 256.00 mg | 61% | CNF |
| 242 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 255.00 mg | 61% | USDA_SR |
| 243 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 255.00 mg | 61% | USDA_SR |
| 244 | Spices, curry powder | Spices and Herbs | 255.00 mg | 61% | USDA_SR |
| 245 | Spices, curry powder | Spices and Herbs | 255.00 mg | 61% | CNF |
| 246 | Flour, soy, full-fat | Legumes and Legume Products | 254.00 mg | 60% | USDA_FF |
| 247 | Flour, almond | Nut and Seed Products | 251.10 mg | 60% | USDA_FF |
| 248 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 251.00 mg | 60% | USDA_SR |
| 249 | Nuts, pine nuts, dried | Nut and Seed Products | 251.00 mg | 60% | USDA_SR |
| 250 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 251.00 mg | 60% | USDA_SR |
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