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 551–600 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 85.00 mg | 20% |
| 552 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 85.00 mg | 20% |
| 553 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 85.00 mg | 20% |
| 554 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 85.00 mg | 20% |
| 555 | Snacks, tortilla chips, plain, yellow corn | Snacks | 84.00 mg | 20% |
| 556 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 84.00 mg | 20% |
| 557 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 84.00 mg | 20% |
| 558 | Snacks, taro chips | Snacks | 84.00 mg | 20% |
| 559 | Snacks, tortilla chips, plain | Snacks | 84.00 mg | 20% |
| 560 | Bread, whole wheat, commercial, toasted | Baked Products | 84.00 mg | 20% |
| 561 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 84.00 mg | 20% |
| 562 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 84.00 mg | 20% |
| 563 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 84.00 mg | 20% |
| 564 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 83.00 mg | 20% |
| 565 | Hot chocolate, mix, powder | Beverages | 83.00 mg | 20% |
| 566 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 83.00 mg | 20% |
| 567 | Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker | Breakfast cereals | 83.00 mg | 20% |
| 568 | Taco shell, baked | Baked Products | 83.00 mg | 20% |
| 569 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 83.00 mg | 20% |
| 570 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 83.00 mg | 20% |
| 571 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 82.00 mg | 20% |
| 572 | Beans, hyacinth, boiled | Legumes and Legume Products | 82.00 mg | 20% |
| 573 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 82.00 mg | 20% |
| 574 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 82.00 mg | 20% |
| 575 | Nuts, acorns, dried | Nuts and Seeds | 82.00 mg | 20% |
| 576 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% |
| 577 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 82.00 mg | 20% |
| 578 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 82.00 mg | 20% |
| 579 | Bread, multigrain, toasted | Baked Products | 82.00 mg | 20% |
| 580 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 82.00 mg | 20% |
| 581 | Falafel, homemade | Legumes and Legume Products | 82.00 mg | 20% |
| 582 | Cereal, hot, oats, instant: cookies and cream, dry, Quaker | Breakfast cereals | 82.00 mg | 20% |
| 583 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 82.00 mg | 20% |
| 584 | Candies, caramel with nuts, chocolate covered | Sweets | 81.00 mg | 19% |
| 585 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% |
| 586 | Candies, M&M's peanut butter chocolate candies | Sweets | 81.00 mg | 19% |
| 587 | Chard, swiss, raw | Vegetables and Vegetable Products | 81.00 mg | 19% |
| 588 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 81.00 mg | 19% |
| 589 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 81.00 mg | 19% |
| 590 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 81.00 mg | 19% |
| 591 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 80.00 mg | 19% |
| 592 | Peppermint, fresh | Spices and Herbs | 80.00 mg | 19% |
| 593 | Bread, rice bran, gluten free | Baked Products | 80.00 mg | 19% |
| 594 | Coffee, brewed, espresso, restaurant prepared | Beverages | 80.00 mg | 19% |
| 595 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 80.00 mg | 19% |
| 596 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 80.00 mg | 19% |
| 597 | Babyfood, cereal, oat, with milk powder and fruit, dry | Babyfoods | 80.00 mg | 19% |
| 598 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 79.00 mg | 19% |
| 599 | Spinach, raw | Vegetables and Vegetable Products | 79.00 mg | 19% |
| 600 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 79.00 mg | 19% |
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