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 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 79.00 mg | 19% |
| 602 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 79.00 mg | 19% |
| 603 | Cereal, ready to eat, Shreddies, honey, Post | Breakfast cereals | 79.00 mg | 19% |
| 604 | Cracker, crispbread, rye | Baked Products | 78.00 mg | 19% |
| 605 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 78.00 mg | 19% |
| 606 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 78.00 mg | 19% |
| 607 | Spices, garlic powder | Spices and Herbs | 77.00 mg | 18% |
| 608 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 77.00 mg | 18% |
| 609 | English muffin, whole wheat, toasted | Baked Products | 77.00 mg | 18% |
| 610 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 77.00 mg | 18% |
| 611 | Bread, whole grain (whole-wheat), commercial | Baked Products | 77.00 mg | 18% |
| 612 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 76.00 mg | 18% |
| 613 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 76.00 mg | 18% |
| 614 | Bread, whole wheat, commercial | Baked Products | 76.00 mg | 18% |
| 615 | Snacks, multigrain chips, plain | Snacks | 76.00 mg | 18% |
| 616 | Snacks, banana chips | Snacks | 76.00 mg | 18% |
| 617 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 76.00 mg | 18% |
| 618 | Bread, rice bran, gluten free, toasted | Baked Products | 76.00 mg | 18% |
| 619 | Grains, rye flour, medium | Cereals, Grains and Pasta | 75.00 mg | 18% |
| 620 | Snacks, potato chips, cheese | Snacks | 75.00 mg | 18% |
| 621 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 75.00 mg | 18% |
| 622 | Snacks, tortilla chips, nacho | Snacks | 75.00 mg | 18% |
| 623 | Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery | Breakfast cereals | 75.00 mg | 18% |
| 624 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 75.00 mg | 18% |
| 625 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 75.00 mg | 18% |
| 626 | Babyfood, cereal, mixed grain, with milk powder, dry | Babyfoods | 75.00 mg | 18% |
| 627 | Bread, multigrain, commercial, reduced sodium | Baked Products | 74.00 mg | 18% |
| 628 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 74.00 mg | 18% |
| 629 | Beans, yellow, boiled | Legumes and Legume Products | 74.00 mg | 18% |
| 630 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 74.00 mg | 18% |
| 631 | Snacks, potato chips, sour cream and onion | Snacks | 74.00 mg | 18% |
| 632 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 74.00 mg | 18% |
| 633 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 74.00 mg | 18% |
| 634 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 74.00 mg | 18% |
| 635 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 74.00 mg | 18% |
| 636 | Bread, multigrain, commercial | Baked Products | 74.00 mg | 18% |
| 637 | Beans, yellow, boiled, salted | Legumes and Legume Products | 74.00 mg | 18% |
| 638 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 73.00 mg | 17% |
| 639 | Cereal, ready to eat, honey almond flax, Kashi | Breakfast cereals | 72.00 mg | 17% |
| 640 | Cracker, wheat | Baked Products | 72.00 mg | 17% |
| 641 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 72.00 mg | 17% |
| 642 | Sweets, syrups, malt | Sweets | 72.00 mg | 17% |
| 643 | Tortilla, ready-to-bake / fry, corn | Baked Products | 72.00 mg | 17% |
| 644 | Snacks, corn-based, extruded, chips, plain | Snacks | 72.00 mg | 17% |
| 645 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 72.00 mg | 17% |
| 646 | Shake and bake, dry | Baked Products | 72.00 mg | 17% |
| 647 | Candies, bars, Snickers | Sweets | 72.00 mg | 17% |
| 648 | Candies, bars, Mars almond | Sweets | 72.00 mg | 17% |
| 649 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 72.00 mg | 17% |
| 650 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 71.00 mg | 17% |
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