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 401–450 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Bread, spelt, commercial, toasted | Baked Products | 112.00 mg | 27% |
| 402 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 112.00 mg | 27% |
| 403 | Grains, rice flour, brown | Cereals, Grains and Pasta | 112.00 mg | 27% |
| 404 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 111.00 mg | 26% |
| 405 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 111.00 mg | 26% |
| 406 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 111.00 mg | 26% |
| 407 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mg | 26% |
| 408 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 110.00 mg | 26% |
| 409 | Candies, bars, peanut | Sweets | 110.00 mg | 26% |
| 410 | Cracker, whole-wheat | Baked Products | 110.00 mg | 26% |
| 411 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 110.00 mg | 26% |
| 412 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 110.00 mg | 26% |
| 413 | Bread, sprouted wheat, commercial, toasted | Baked Products | 110.00 mg | 26% |
| 414 | Nuts, acorn flour, full-fat | Nuts and Seeds | 110.00 mg | 26% |
| 415 | Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix | Breakfast cereals | 109.00 mg | 26% |
| 416 | Snacks, corn nuts, barbecue | Snacks | 109.00 mg | 26% |
| 417 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 109.00 mg | 26% |
| 418 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 109.00 mg | 26% |
| 419 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 109.00 mg | 26% |
| 420 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 108.00 mg | 26% |
| 421 | Banana, dehydrated or banana powder | Fruits and fruit juices | 108.00 mg | 26% |
| 422 | Snacks, popcorn, oil-popped, unsalted | Snacks | 108.00 mg | 26% |
| 423 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 108.00 mg | 26% |
| 424 | Candies, dark chocolate coated coffee beans | Sweets | 107.00 mg | 25% |
| 425 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 107.00 mg | 25% |
| 426 | Sweet potato, flour | Vegetables and Vegetable Products | 106.00 mg | 25% |
| 427 | Cracker, rye, wafers, seasoned | Baked Products | 106.00 mg | 25% |
| 428 | Cereal, millet, puffed | Breakfast cereals | 106.00 mg | 25% |
| 429 | Taco shell, baked, unsalted | Baked Products | 105.00 mg | 25% |
| 430 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 104.00 mg | 25% |
| 431 | Moth beans, boiled, salted | Legumes and Legume Products | 104.00 mg | 25% |
| 432 | Shallot, freeze-dried | Vegetables and Vegetable Products | 104.00 mg | 25% |
| 433 | Moth beans, boiled | Legumes and Legume Products | 104.00 mg | 25% |
| 434 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 104.00 mg | 25% |
| 435 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 104.00 mg | 25% |
| 436 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 104.00 mg | 25% |
| 437 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 104.00 mg | 25% |
| 438 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 103.00 mg | 25% |
| 439 | Dock (sorrel), raw | Vegetables and Vegetable Products | 103.00 mg | 25% |
| 440 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 103.00 mg | 25% |
| 441 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 102.00 mg | 24% |
| 442 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 102.00 mg | 24% |
| 443 | Bread, spelt, commercial | Baked Products | 101.00 mg | 24% |
| 444 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 101.00 mg | 24% |
| 445 | Bread, sprouted wheat, commercial | Baked Products | 100.00 mg | 24% |
| 446 | Candies, chocolate covered, dietetic or low calorie | Sweets | 100.00 mg | 24% |
| 447 | Sweets, syrups, sorghum | Sweets | 100.00 mg | 24% |
| 448 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 100.00 mg | 24% |
| 449 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 100.00 mg | 24% |
| 450 | Cracker, whole wheat, low sodium | Baked Products | 99.00 mg | 24% |
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