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 351–400 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 351 | Nuts, walnuts, black, dried | Nuts and Seeds | 201.00 mg | 48% | CNF |
| 352 | Pink Himalayan sea salt | 200.55 mg | 48% | CUSTOM | |
| 353 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 198.00 mg | 47% | USDA_FF |
| 354 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 198.00 mg | 47% | USDA_FF |
| 355 | Lupins, mature seeds, raw | Legumes and Legume Products | 198.00 mg | 47% | USDA_SR |
| 356 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 198.00 mg | 47% | USDA_SR |
| 357 | Lupins, raw | Legumes and Legume Products | 198.00 mg | 47% | CNF |
| 358 | Quinoa, uncooked | Cereal Grains and Pasta | 197.00 mg | 47% | USDA_SR |
| 359 | Grains, quinoa, dry | Cereals, Grains and Pasta | 197.00 mg | 47% | CNF |
| 360 | Celery flakes, dried | Vegetables and Vegetable Products | 196.00 mg | 47% | CNF |
| 361 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 195.00 mg | 46% | USDA_SR |
| 362 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 195.00 mg | 46% | CNF |
| 363 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 194.00 mg | 46% | USDA_SR |
| 364 | Tomato, sun-dried | Vegetables and Vegetable Products | 194.00 mg | 46% | CNF |
| 365 | Peanut butter, creamy | Legumes and Legume Products | 192.60 mg | 46% | USDA_FF |
| 366 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 192.00 mg | 46% | USDA_SR |
| 367 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 192.00 mg | 46% | CNF |
| 368 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 191.00 mg | 45% | USDA_SR |
| 369 | Spices, fenugreek seed | Spices and Herbs | 191.00 mg | 45% | USDA_SR |
| 370 | Spices, fenugreek seed | Spices and Herbs | 191.00 mg | 45% | CNF |
| 371 | Beans, white, mature seeds, raw | Legumes and Legume Products | 190.00 mg | 45% | USDA_SR |
| 372 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 190.00 mg | 45% | USDA_SR |
| 373 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 190.00 mg | 45% | USDA_SR |
| 374 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 190.00 mg | 45% | USDA_SR |
| 375 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 190.00 mg | 45% | CNF |
| 376 | Beans, white, raw | Legumes and Legume Products | 190.00 mg | 45% | CNF |
| 377 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 189.00 mg | 45% | USDA_SR |
| 378 | Mung beans, mature seeds, raw | Legumes and Legume Products | 189.00 mg | 45% | USDA_SR |
| 379 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 189.00 mg | 45% | CNF |
| 380 | Beans, great northern, raw | Legumes and Legume Products | 189.00 mg | 45% | CNF |
| 381 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 188.00 mg | 45% | USDA_SR |
| 382 | Peanuts, spanish, raw | Legumes and Legume Products | 188.00 mg | 45% | USDA_SR |
| 383 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 188.00 mg | 45% | USDA_SR |
| 384 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 188.00 mg | 45% | USDA_SR |
| 385 | Beans, french, mature seeds, raw | Legumes and Legume Products | 188.00 mg | 45% | USDA_SR |
| 386 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% | USDA_SR |
| 387 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% | CNF |
| 388 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 188.00 mg | 45% | CNF |
| 389 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 188.00 mg | 45% | CNF |
| 390 | Peanuts, Spanish, raw | Legumes and Legume Products | 188.00 mg | 45% | CNF |
| 391 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 188.00 mg | 45% | CNF |
| 392 | Beans, french, mature seeds, raw | Legumes and Legume Products | 188.00 mg | 45% | CNF |
| 393 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% | CNF |
| 394 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 184.00 mg | 44% | USDA_SR |
| 395 | Peanuts, valencia, raw | Legumes and Legume Products | 184.00 mg | 44% | USDA_SR |
| 396 | Teff, uncooked | Cereal Grains and Pasta | 184.00 mg | 44% | USDA_SR |
| 397 | Grains, teff, uncooked | Cereals, Grains and Pasta | 184.00 mg | 44% | CNF |
| 398 | Peanuts, Valencia, raw | Legumes and Legume Products | 184.00 mg | 44% | CNF |
| 399 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 184.00 mg | 44% | CNF |
| 400 | Blackeye pea, dry | Legumes and Legume Products | 183.90 mg | 44% | USDA_FF |
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