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 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Snacks, popcorn, microwave, lower in fat | Snacks | 124.00 mg | 30% |
| 352 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 123.00 mg | 29% |
| 353 | Snacks, popcorn, unpopped kernels | Snacks | 123.00 mg | 29% |
| 354 | Grains, sorghum, flour | Cereals, Grains and Pasta | 123.00 mg | 29% |
| 355 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 122.00 mg | 29% |
| 356 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 122.00 mg | 29% |
| 357 | Nuts, pecans, dried | Nuts and Seeds | 121.00 mg | 29% |
| 358 | Nuts, pecans, oil roasted | Nuts and Seeds | 121.00 mg | 29% |
| 359 | Nuts, pistachio nuts, raw | Nuts and Seeds | 121.00 mg | 29% |
| 360 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 121.00 mg | 29% |
| 361 | Grains, rye | Cereals, Grains and Pasta | 121.00 mg | 29% |
| 362 | Cracker, rye, wafers, plain | Baked Products | 121.00 mg | 29% |
| 363 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 121.00 mg | 29% |
| 364 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 121.00 mg | 29% |
| 365 | Epazote, raw | Vegetables and Vegetable Products | 121.00 mg | 29% |
| 366 | Cracker, whole-wheat, reduced fat | Baked Products | 120.00 mg | 29% |
| 367 | Spices, bay leaf | Spices and Herbs | 120.00 mg | 29% |
| 368 | Pasta, corn, dry | Cereals, Grains and Pasta | 119.00 mg | 28% |
| 369 | Grains, millet, flour | Cereals, Grains and Pasta | 119.00 mg | 28% |
| 370 | Carrot, dehydrated | Vegetables and Vegetable Products | 118.00 mg | 28% |
| 371 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 118.00 mg | 28% |
| 372 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 118.00 mg | 28% |
| 373 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 118.00 mg | 28% |
| 374 | Snacks, oriental mix, rice-based | Snacks | 118.00 mg | 28% |
| 375 | Babyfood, cereal, mixed grain, dry | Babyfoods | 118.00 mg | 28% |
| 376 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 117.00 mg | 28% |
| 377 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 117.00 mg | 28% |
| 378 | Cereal, ready to eat, Grainshop, Weetabix | Breakfast cereals | 117.00 mg | 28% |
| 379 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 117.00 mg | 28% |
| 380 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 117.00 mg | 28% |
| 381 | Candies, M&M's Almond Chocolate Candies | Sweets | 116.00 mg | 28% |
| 382 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 116.00 mg | 28% |
| 383 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 116.00 mg | 28% |
| 384 | Lentils, flour | Legumes and Legume Products | 116.00 mg | 28% |
| 385 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 115.00 mg | 27% |
| 386 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 115.00 mg | 27% |
| 387 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 115.00 mg | 27% |
| 388 | Soybean, fermented products, natto | Legumes and Legume Products | 115.00 mg | 27% |
| 389 | Candies, bars / chips, semisweet chocolate | Sweets | 115.00 mg | 27% |
| 390 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 115.00 mg | 27% |
| 391 | Snacks, corn cakes, very low sodium | Snacks | 114.00 mg | 27% |
| 392 | Snacks, corn cakes | Snacks | 114.00 mg | 27% |
| 393 | Grains, millet, dry | Cereals, Grains and Pasta | 114.00 mg | 27% |
| 394 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 114.00 mg | 27% |
| 395 | Snacks, rice cakes, brown rice, corn | Snacks | 114.00 mg | 27% |
| 396 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 114.00 mg | 27% |
| 397 | Snacks, corn nuts, plain | Snacks | 113.00 mg | 27% |
| 398 | Pepper, ancho, dried | Vegetables and Vegetable Products | 113.00 mg | 27% |
| 399 | Candies, bars, sweet chocolate | Sweets | 113.00 mg | 27% |
| 400 | Spices, onion powder | Spices and Herbs | 113.00 mg | 27% |
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