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 601–650 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 601 | Muffins, oat bran | Baked Products | 157.00 mg | 37% | USDA_SR |
| 602 | Muffin, oat bran (wheat free-product) | Baked Products | 157.00 mg | 37% | CNF |
| 603 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 156.00 mg | 37% | USDA_SR |
| 604 | Rice crackers | Snacks | 156.00 mg | 37% | USDA_SR |
| 605 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 156.00 mg | 37% | USDA_SR |
| 606 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 156.00 mg | 37% | CNF |
| 607 | Beans, cranberry (roman), raw | Legumes and Legume Products | 156.00 mg | 37% | CNF |
| 608 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 155.80 mg | 37% | USDA_FF |
| 609 | Beans, cannellini, dry | Legumes and Legume Products | 153.60 mg | 37% | USDA_FF |
| 610 | Triticale flour, whole-grain | Cereal Grains and Pasta | 153.00 mg | 36% | USDA_SR |
| 611 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 153.00 mg | 36% | CNF |
| 612 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 152.00 mg | 36% | USDA_FF |
| 613 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 152.00 mg | 36% | USDA_FF |
| 614 | Spices, pepper, red or cayenne | Spices and Herbs | 152.00 mg | 36% | USDA_SR |
| 615 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 152.00 mg | 36% | USDA_SR |
| 616 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 152.00 mg | 36% | USDA_SR |
| 617 | Candies, chocolate, dark, not further specified | Sweets | 152.00 mg | 36% | CNF |
| 618 | Spices, pepper, red or cayenne | Spices and Herbs | 152.00 mg | 36% | CNF |
| 619 | Snacks, popcorn, microwave, low fat | Snacks | 151.00 mg | 36% | USDA_SR |
| 620 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 151.00 mg | 36% | USDA_SR |
| 621 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 151.00 mg | 36% | USDA_SR |
| 622 | Popcorn, microwave, low fat and sodium | Snacks | 151.00 mg | 36% | USDA_SR |
| 623 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 151.00 mg | 36% | USDA_SR |
| 624 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 151.00 mg | 36% | CNF |
| 625 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 151.00 mg | 36% | CNF |
| 626 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 151.00 mg | 36% | CNF |
| 627 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 151.00 mg | 36% | CNF |
| 628 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 151.00 mg | 36% | CNF |
| 629 | Spices, chili powder | Spices and Herbs | 149.00 mg | 35% | USDA_SR |
| 630 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 149.00 mg | 35% | USDA_SR |
| 631 | Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | Baked Products | 149.00 mg | 35% | USDA_SR |
| 632 | Corn, dried, yellow | Vegetables and Vegetable Products | 149.00 mg | 35% | CNF |
| 633 | Spices, chili powder | Spices and Herbs | 149.00 mg | 35% | CNF |
| 634 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 148.00 mg | 35% | USDA_SR |
| 635 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 148.00 mg | 35% | CNF |
| 636 | Snacks, CLIF BAR, mixed flavors | Snacks | 147.00 mg | 35% | USDA_SR |
| 637 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 147.00 mg | 35% | USDA_SR |
| 638 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 147.00 mg | 35% | CNF |
| 639 | Snacks, Clif bar, all flavours | Snacks | 147.00 mg | 35% | CNF |
| 640 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 147.00 mg | 35% | CNF |
| 641 | Babyfood, cereal, oatmeal, with honey, dry | Baby Foods | 146.00 mg | 35% | USDA_SR |
| 642 | Chocolate, dark, 45- 59% cacao solids | Sweets | 146.00 mg | 35% | USDA_SR |
| 643 | Pepeao, dried | Vegetables and Vegetable Products | 146.00 mg | 35% | USDA_SR |
| 644 | Snacks, tortilla chips, unsalted, white corn | Snacks | 146.00 mg | 35% | USDA_SR |
| 645 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 146.00 mg | 35% | CNF |
| 646 | Snacks, tortilla chips, unsalted | Snacks | 146.00 mg | 35% | CNF |
| 647 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 146.00 mg | 35% | CNF |
| 648 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 146.00 mg | 35% | CNF |
| 649 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 145.00 mg | 35% | USDA_SR |
| 650 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 145.00 mg | 35% | USDA_SR |
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