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 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 160.00 mg | 38% |
| 252 | Peanut butter, reduced sodium | Legumes and Legume Products | 159.00 mg | 38% |
| 253 | Snacks, popcorn, cakes | Snacks | 159.00 mg | 38% |
| 254 | Snacks, trail mix, regular, unsalted | Snacks | 158.00 mg | 38% |
| 255 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 158.00 mg | 38% |
| 256 | Snacks, trail mix, regular | Snacks | 158.00 mg | 38% |
| 257 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 158.00 mg | 38% |
| 258 | Muffin, oat bran (wheat free-product) | Baked Products | 157.00 mg | 37% |
| 259 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 156.00 mg | 37% |
| 260 | Beans, cranberry (roman), raw | Legumes and Legume Products | 156.00 mg | 37% |
| 261 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 153.00 mg | 36% |
| 262 | Spices, pepper, red or cayenne | Spices and Herbs | 152.00 mg | 36% |
| 263 | Candies, chocolate, dark, not further specified | Sweets | 152.00 mg | 36% |
| 264 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 151.00 mg | 36% |
| 265 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 151.00 mg | 36% |
| 266 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 151.00 mg | 36% |
| 267 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 151.00 mg | 36% |
| 268 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 151.00 mg | 36% |
| 269 | Spices, chili powder | Spices and Herbs | 149.00 mg | 35% |
| 270 | Corn, dried, yellow | Vegetables and Vegetable Products | 149.00 mg | 35% |
| 271 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 148.00 mg | 35% |
| 272 | Snacks, Clif bar, all flavours | Snacks | 147.00 mg | 35% |
| 273 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 147.00 mg | 35% |
| 274 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 146.00 mg | 35% |
| 275 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 146.00 mg | 35% |
| 276 | Snacks, tortilla chips, unsalted | Snacks | 146.00 mg | 35% |
| 277 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 146.00 mg | 35% |
| 278 | Soybean kernels, roasted, salted | Legumes and Legume Products | 145.00 mg | 35% |
| 279 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 145.00 mg | 35% |
| 280 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 145.00 mg | 35% |
| 281 | Snacks, rice cakes, brown rice, rye | Snacks | 144.00 mg | 34% |
| 282 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 144.00 mg | 34% |
| 283 | Snacks, popcorn, air-popped | Snacks | 144.00 mg | 34% |
| 284 | Grains, wheat, durum | Cereals, Grains and Pasta | 144.00 mg | 34% |
| 285 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 144.00 mg | 34% |
| 286 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 143.00 mg | 34% |
| 287 | Cereal, ready to eat, 100% Bran, Post | Breakfast cereals | 143.00 mg | 34% |
| 288 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 143.00 mg | 34% |
| 289 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 143.00 mg | 34% |
| 290 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 143.00 mg | 34% |
| 291 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 140.00 mg | 33% |
| 292 | Beans, kidney, all types, raw | Legumes and Legume Products | 140.00 mg | 33% |
| 293 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 139.00 mg | 33% |
| 294 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 139.00 mg | 33% |
| 295 | Muffin, wheat bran, with raisins, homemade | Baked Products | 139.00 mg | 33% |
| 296 | Beans, kidney, dark red, raw | Legumes and Legume Products | 138.00 mg | 33% |
| 297 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 138.00 mg | 33% |
| 298 | Snacks, rice cakes, brown rice, multigrain | Snacks | 137.00 mg | 33% |
| 299 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 137.00 mg | 33% |
| 300 | Candies, sugar-coated almonds | Sweets | 137.00 mg | 33% |
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