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 1–50 of 290 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 499.70 mg | 119% |
| 2 | Flaxseed, ground | Nut and Seed Products | 372.10 mg | 89% |
| 3 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 358.00 mg | 85% |
| 4 | Sesame butter, creamy | Nut and Seed Products | 356.80 mg | 85% |
| 5 | Nuts, brazilnuts, raw | Nut and Seed Products | 351.30 mg | 84% |
| 6 | Chia seeds, dry, raw | Cereal Grains and Pasta | 326.30 mg | 78% |
| 7 | Flour, soy, defatted | Legumes and Legume Products | 313.00 mg | 75% |
| 8 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 301.90 mg | 72% |
| 9 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 273.50 mg | 65% |
| 10 | Almond butter, creamy | Nut and Seed Products | 267.80 mg | 64% |
| 11 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 258.00 mg | 61% |
| 12 | Nuts, almonds, whole, raw | Nut and Seed Products | 257.60 mg | 61% |
| 13 | Flour, soy, full-fat | Legumes and Legume Products | 254.00 mg | 60% |
| 14 | Flour, almond | Nut and Seed Products | 251.10 mg | 60% |
| 15 | Nuts, cashew nuts, raw | Nut and Seed Products | 250.60 mg | 60% |
| 16 | Flour, coconut | Nut and Seed Products | 247.70 mg | 59% |
| 17 | Flour, amaranth | Cereal Grains and Pasta | 232.70 mg | 55% |
| 18 | Nuts, pine nuts, raw | Nut and Seed Products | 205.90 mg | 49% |
| 19 | Buckwheat, whole grain | Cereal Grains and Pasta | 203.00 mg | 48% |
| 20 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 198.00 mg | 47% |
| 21 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 198.00 mg | 47% |
| 22 | Peanut butter, creamy | Legumes and Legume Products | 192.60 mg | 46% |
| 23 | Blackeye pea, dry | Legumes and Legume Products | 183.90 mg | 44% |
| 24 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% |
| 25 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% |
| 26 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% |
| 27 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 182.00 mg | 43% |
| 28 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% |
| 29 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% |
| 30 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% |
| 31 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 180.00 mg | 43% |
| 32 | Peanuts, raw | Legumes and Legume Products | 179.70 mg | 43% |
| 33 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 179.00 mg | 43% |
| 34 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 179.00 mg | 43% |
| 35 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% |
| 36 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% |
| 37 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% |
| 38 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% |
| 39 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 176.00 mg | 42% |
| 40 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 176.00 mg | 42% |
| 41 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 170.00 mg | 40% |
| 42 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 170.00 mg | 40% |
| 43 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 169.00 mg | 40% |
| 44 | Flour, buckwheat | Cereal Grains and Pasta | 167.40 mg | 40% |
| 45 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 167.00 mg | 40% |
| 46 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 167.00 mg | 40% |
| 47 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 166.00 mg | 40% |
| 48 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 166.00 mg | 40% |
| 49 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% |
| 50 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% |
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