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 251–300 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Candies, sesame crunch | Sweets | 251.00 mg | 60% | USDA_SR |
| 252 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 251.00 mg | 60% | USDA_SR |
| 253 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 251.00 mg | 60% | CNF |
| 254 | Candies, sesame crunch (crisp) | Sweets | 251.00 mg | 60% | CNF |
| 255 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 251.00 mg | 60% | CNF |
| 256 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 251.00 mg | 60% | CNF |
| 257 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 251.00 mg | 60% | CNF |
| 258 | Nuts, cashew nuts, raw | Nut and Seed Products | 250.60 mg | 60% | USDA_FF |
| 259 | Spices, parsley, dried | Spices and Herbs | 249.00 mg | 59% | CNF |
| 260 | Formulated bar, POWER BAR, chocolate | Snacks | 248.00 mg | 59% | USDA_SR |
| 261 | Amaranth grain, uncooked | Cereal Grains and Pasta | 248.00 mg | 59% | USDA_SR |
| 262 | Grains, rye flour, dark | Cereals, Grains and Pasta | 248.00 mg | 59% | CNF |
| 263 | Grains, amaranth, raw | Cereals, Grains and Pasta | 248.00 mg | 59% | CNF |
| 264 | Flour, coconut | Nut and Seed Products | 247.70 mg | 59% | USDA_FF |
| 265 | Beverages, Lemonade, powder | Beverages | 247.00 mg | 59% | USDA_SR |
| 266 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 245.00 mg | 58% | USDA_SR |
| 267 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 244.00 mg | 58% | USDA_SR |
| 268 | Coffee substitute, cereal grain beverage, powder | Beverages | 244.00 mg | 58% | CNF |
| 269 | Molasses | Sweets | 242.00 mg | 58% | USDA_SR |
| 270 | Sweets, fancy molasses | Sweets | 242.00 mg | 58% | CNF |
| 271 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 241.00 mg | 57% | USDA_SR |
| 272 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 240.00 mg | 57% | USDA_SR |
| 273 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 240.00 mg | 57% | CNF |
| 274 | Wheat germ, crude | Cereal Grains and Pasta | 239.00 mg | 57% | USDA_SR |
| 275 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 239.00 mg | 57% | CNF |
| 276 | Nuts, butternuts, dried | Nut and Seed Products | 237.00 mg | 56% | USDA_SR |
| 277 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 237.00 mg | 56% | CNF |
| 278 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 235.00 mg | 56% | USDA_SR |
| 279 | Oat bran, raw | Cereal Grains and Pasta | 235.00 mg | 56% | USDA_SR |
| 280 | Grains, oat bran, dry | Cereals, Grains and Pasta | 235.00 mg | 56% | CNF |
| 281 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 234.00 mg | 56% | USDA_SR |
| 282 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 234.00 mg | 56% | CNF |
| 283 | Flour, amaranth | Cereal Grains and Pasta | 232.70 mg | 55% | USDA_FF |
| 284 | Buckwheat | Cereal Grains and Pasta | 231.00 mg | 55% | USDA_SR |
| 285 | Grains, buckwheat | Cereals, Grains and Pasta | 231.00 mg | 55% | CNF |
| 286 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 229.00 mg | 55% | USDA_SR |
| 287 | Spices, cardamom | Spices and Herbs | 229.00 mg | 55% | USDA_SR |
| 288 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 229.00 mg | 55% | USDA_SR |
| 289 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 229.00 mg | 55% | USDA_SR |
| 290 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 229.00 mg | 55% | USDA_SR |
| 291 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 229.00 mg | 55% | CNF |
| 292 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 229.00 mg | 55% | CNF |
| 293 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 229.00 mg | 55% | CNF |
| 294 | Spices, cardamom, ground | Spices and Herbs | 229.00 mg | 55% | CNF |
| 295 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 228.00 mg | 54% | USDA_SR |
| 296 | Chocolate, dark, 70-85% cacao solids | Sweets | 228.00 mg | 54% | USDA_SR |
| 297 | Soybean, curd cheese | Legumes and Legume Products | 228.00 mg | 54% | USDA_SR |
| 298 | Candies, chocolate, dark, 70-85% cacao solids | Sweets | 228.00 mg | 54% | CNF |
| 299 | Soybean, curd cheese | Legumes and Legume Products | 228.00 mg | 54% | CNF |
| 300 | Instant breakfast, powder, chocolate | Beverages | 228.00 mg | 54% | CNF |
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