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 451–500 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 104.00 mg | 25% |
| 452 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 104.00 mg | 25% |
| 453 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 104.00 mg | 25% |
| 454 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 103.00 mg | 25% |
| 455 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 103.00 mg | 25% |
| 456 | Dock (sorrel), raw | Vegetables and Vegetable Products | 103.00 mg | 25% |
| 457 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 102.00 mg | 24% |
| 458 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 102.00 mg | 24% |
| 459 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 101.00 mg | 24% |
| 460 | Bread, spelt, commercial | Baked Products | 101.00 mg | 24% |
| 461 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 100.00 mg | 24% |
| 462 | Bread, sprouted wheat, commercial | Baked Products | 100.00 mg | 24% |
| 463 | Sweets, syrups, sorghum | Sweets | 100.00 mg | 24% |
| 464 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 100.00 mg | 24% |
| 465 | Candies, chocolate covered, dietetic or low calorie | Sweets | 100.00 mg | 24% |
| 466 | Cracker, whole wheat, low sodium | Baked Products | 99.00 mg | 24% |
| 467 | Cereal, hot, oats, instant: golden honey with bran, dry, Quaker | Breakfast cereals | 99.00 mg | 24% |
| 468 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 98.00 mg | 23% |
| 469 | Beverage mix, chocolate flavour, powder | Beverages | 98.00 mg | 23% |
| 470 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 98.00 mg | 23% |
| 471 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 98.00 mg | 23% |
| 472 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 98.00 mg | 23% |
| 473 | Granola bar, crunchy, plain | Baked Products | 98.00 mg | 23% |
| 474 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 98.00 mg | 23% |
| 475 | Cracker, 7 grain | Baked Products | 97.00 mg | 23% |
| 476 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 97.00 mg | 23% |
| 477 | Grains, barley, malt flour | Cereals, Grains and Pasta | 97.00 mg | 23% |
| 478 | Cereal, ready to eat, Kashi: honey puffed, Kashi | Breakfast cereals | 97.00 mg | 23% |
| 479 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 97.00 mg | 23% |
| 480 | Snacks, tortilla chips, unsalted, low fat | Snacks | 97.00 mg | 23% |
| 481 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 97.00 mg | 23% |
| 482 | Snacks, tortilla chips, nacho, light | Snacks | 97.00 mg | 23% |
| 483 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 96.00 mg | 23% |
| 484 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 96.00 mg | 23% |
| 485 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 96.00 mg | 23% |
| 486 | Candies, milk chocolate coated peanuts | Sweets | 96.00 mg | 23% |
| 487 | Malted milk, chocolate flavour, enriched powder | Beverages | 96.00 mg | 23% |
| 488 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 96.00 mg | 23% |
| 489 | Grains, barley flour | Cereals, Grains and Pasta | 96.00 mg | 23% |
| 490 | Snacks, trail mix, tropical | Snacks | 96.00 mg | 23% |
| 491 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 96.00 mg | 23% |
| 492 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 95.00 mg | 23% |
| 493 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 95.00 mg | 23% |
| 494 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 95.00 mg | 23% |
| 495 | Meatless, bacon bits | Legumes and Legume Products | 95.00 mg | 23% |
| 496 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 95.00 mg | 23% |
| 497 | Granola bar, crunchy, fruit and/or nut | Baked Products | 94.00 mg | 22% |
| 498 | Granola bar, chewy, fruit and/or nut | Baked Products | 94.00 mg | 22% |
| 499 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 94.00 mg | 22% |
| 500 | Snacks, popcorn, microwave, butter flavour | Snacks | 94.00 mg | 22% |
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