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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 115.00 mg | 27% |
| 402 | Candies, semisweet chocolate | Sweets | 115.00 mg | 27% |
| 403 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 114.00 mg | 27% |
| 404 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 114.00 mg | 27% |
| 405 | Snacks, corn cakes, very low sodium | Snacks | 114.00 mg | 27% |
| 406 | Millet, raw | Cereal Grains and Pasta | 114.00 mg | 27% |
| 407 | Snacks, rice cakes, brown rice, corn | Snacks | 114.00 mg | 27% |
| 408 | Snacks, corn cakes | Snacks | 114.00 mg | 27% |
| 409 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry | Breakfast Cereals | 113.00 mg | 27% |
| 410 | Spices, onion powder | Spices and Herbs | 113.00 mg | 27% |
| 411 | Peppers, ancho, dried | Vegetables and Vegetable Products | 113.00 mg | 27% |
| 412 | Candies, sweet chocolate | Sweets | 113.00 mg | 27% |
| 413 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 113.00 mg | 27% |
| 414 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 112.00 mg | 27% |
| 415 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 112.00 mg | 27% |
| 416 | Rice flour, brown | Cereal Grains and Pasta | 112.00 mg | 27% |
| 417 | Raspberry juice concentrate | Fruits and Fruit Juices | 112.00 mg | 27% |
| 418 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 111.00 mg | 26% |
| 419 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mg | 26% |
| 420 | Crackers, whole-wheat | Baked Products | 110.00 mg | 26% |
| 421 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 110.00 mg | 26% |
| 422 | Nuts, acorn flour, full fat | Nut and Seed Products | 110.00 mg | 26% |
| 423 | Candies, peanut bar | Sweets | 110.00 mg | 26% |
| 424 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 110.00 mg | 26% |
| 425 | Rye grain | Cereal Grains and Pasta | 110.00 mg | 26% |
| 426 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 110.00 mg | 26% |
| 427 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 109.00 mg | 26% |
| 428 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 109.00 mg | 26% |
| 429 | Snacks, cornnuts, barbecue-flavor | Snacks | 109.00 mg | 26% |
| 430 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 109.00 mg | 26% |
| 431 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 108.00 mg | 26% |
| 432 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 108.00 mg | 26% |
| 433 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 108.00 mg | 26% |
| 434 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 107.00 mg | 25% |
| 435 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 107.00 mg | 25% |
| 436 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 107.00 mg | 25% |
| 437 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 107.00 mg | 25% |
| 438 | Candies, dark chocolate coated coffee beans | Sweets | 107.00 mg | 25% |
| 439 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 107.00 mg | 25% |
| 440 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 106.00 mg | 25% |
| 441 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 106.00 mg | 25% |
| 442 | Crackers, rye, wafers, seasoned | Baked Products | 106.00 mg | 25% |
| 443 | Millet, puffed | Breakfast Cereals | 106.00 mg | 25% |
| 444 | Taco shells, baked, without added salt | Baked Products | 105.00 mg | 25% |
| 445 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 105.00 mg | 25% |
| 446 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 104.00 mg | 25% |
| 447 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 104.00 mg | 25% |
| 448 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 104.00 mg | 25% |
| 449 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 104.00 mg | 25% |
| 450 | Shallots, freeze-dried | Vegetables and Vegetable Products | 104.00 mg | 25% |
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