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 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 176.00 mg | 42% |
| 202 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 175.00 mg | 42% |
| 203 | Beans, navy, raw | Legumes and Legume Products | 175.00 mg | 42% |
| 204 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 174.00 mg | 41% |
| 205 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 173.00 mg | 41% |
| 206 | Nuts, hickory nuts, dried | Nuts and Seeds | 173.00 mg | 41% |
| 207 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 172.00 mg | 41% |
| 208 | Beans, black, mature seeds, raw | Legumes and Legume Products | 171.00 mg | 41% |
| 209 | Peanuts, Virginia, raw | Legumes and Legume Products | 171.00 mg | 41% |
| 210 | Spices, pepper, black | Spices and Herbs | 171.00 mg | 41% |
| 211 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 170.00 mg | 40% |
| 212 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 170.00 mg | 40% |
| 213 | Spices, anise seeds | Spices and Herbs | 170.00 mg | 40% |
| 214 | Snacks, soy chips or crisps, salted | Snacks | 170.00 mg | 40% |
| 215 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 168.00 mg | 40% |
| 216 | Peanuts, all types, raw | Legumes and Legume Products | 168.00 mg | 40% |
| 217 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 168.00 mg | 40% |
| 218 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 168.00 mg | 40% |
| 219 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 168.00 mg | 40% |
| 220 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 167.00 mg | 40% |
| 221 | Chickpea flour (besan) | Legumes and Legume Products | 166.00 mg | 40% |
| 222 | Drink, lemonade flavour, powder | Beverages | 165.00 mg | 39% |
| 223 | Grains, sorghum | Cereals, Grains and Pasta | 165.00 mg | 39% |
| 224 | Peanut butter, lower sugar | Legumes and Legume Products | 164.00 mg | 39% |
| 225 | Grains, bulgur, dry | Cereals, Grains and Pasta | 164.00 mg | 39% |
| 226 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 163.00 mg | 39% |
| 227 | Spices, mace, ground | Spices and Herbs | 163.00 mg | 39% |
| 228 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 161.00 mg | 38% |
| 229 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 161.00 mg | 38% |
| 230 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 161.00 mg | 38% |
| 231 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 161.00 mg | 38% |
| 232 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 160.00 mg | 38% |
| 233 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 160.00 mg | 38% |
| 234 | Beans, kidney, light red, raw | Legumes and Legume Products | 160.00 mg | 38% |
| 235 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 160.00 mg | 38% |
| 236 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 160.00 mg | 38% |
| 237 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 160.00 mg | 38% |
| 238 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 160.00 mg | 38% |
| 239 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 160.00 mg | 38% |
| 240 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 160.00 mg | 38% |
| 241 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 160.00 mg | 38% |
| 242 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 160.00 mg | 38% |
| 243 | Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice | Breakfast cereals | 160.00 mg | 38% |
| 244 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 160.00 mg | 38% |
| 245 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 160.00 mg | 38% |
| 246 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 160.00 mg | 38% |
| 247 | Spices, thyme, fresh | Spices and Herbs | 160.00 mg | 38% |
| 248 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% |
| 249 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 160.00 mg | 38% |
| 250 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 160.00 mg | 38% |
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