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 701–750 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 701 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 136.00 mg | 32% | USDA_FF |
| 702 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 136.00 mg | 32% | USDA_SR |
| 703 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 136.00 mg | 32% | USDA_SR |
| 704 | Spices, pumpkin pie spice | Spices and Herbs | 136.00 mg | 32% | USDA_SR |
| 705 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 136.00 mg | 32% | USDA_SR |
| 706 | Spelt, uncooked | Cereal Grains and Pasta | 136.00 mg | 32% | USDA_SR |
| 707 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 136.00 mg | 32% | USDA_SR |
| 708 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 136.00 mg | 32% | CNF |
| 709 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 136.00 mg | 32% | CNF |
| 710 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 136.00 mg | 32% | CNF |
| 711 | Spices, pumpkin pie spice | Spices and Herbs | 136.00 mg | 32% | CNF |
| 712 | Spices, allspice, ground | Spices and Herbs | 135.00 mg | 32% | USDA_SR |
| 713 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 135.00 mg | 32% | CNF |
| 714 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 135.00 mg | 32% | CNF |
| 715 | Spices, allspice, ground | Spices and Herbs | 135.00 mg | 32% | CNF |
| 716 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 134.80 mg | 32% | USDA_FF |
| 717 | Crackers, matzo, whole-wheat | Baked Products | 134.00 mg | 32% | USDA_SR |
| 718 | Cracker, matzo, whole-wheat | Baked Products | 134.00 mg | 32% | CNF |
| 719 | Babyfood, cereal, oat, dry | Babyfoods | 134.00 mg | 32% | CNF |
| 720 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 133.00 mg | 32% | USDA_SR |
| 721 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 133.00 mg | 32% | USDA_SR |
| 722 | Barley, hulled | Cereal Grains and Pasta | 133.00 mg | 32% | USDA_SR |
| 723 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 133.00 mg | 32% | USDA_SR |
| 724 | Grains, barley, dry | Cereals, Grains and Pasta | 133.00 mg | 32% | CNF |
| 725 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 133.00 mg | 32% | CNF |
| 726 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 132.00 mg | 31% | USDA_SR |
| 727 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 132.00 mg | 31% | USDA_SR |
| 728 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 132.00 mg | 31% | USDA_SR |
| 729 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 132.00 mg | 31% | CNF |
| 730 | Nuts, pecans, dry roasted | Nuts and Seeds | 132.00 mg | 31% | CNF |
| 731 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 132.00 mg | 31% | CNF |
| 732 | Snacks, brown rice chips | Snacks | 131.00 mg | 31% | USDA_SR |
| 733 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 131.00 mg | 31% | USDA_SR |
| 734 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 131.00 mg | 31% | USDA_SR |
| 735 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 131.00 mg | 31% | USDA_SR |
| 736 | Snacks, rice cracker brown rice, plain | Snacks | 131.00 mg | 31% | USDA_SR |
| 737 | Babyfood, cereal, soya, with fruit, dry | Babyfoods | 131.00 mg | 31% | CNF |
| 738 | Snacks, brown rice chips | Snacks | 131.00 mg | 31% | CNF |
| 739 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 131.00 mg | 31% | CNF |
| 740 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 131.00 mg | 31% | CNF |
| 741 | Snacks, popcorn, air-popped, white popcorn | Snacks | 131.00 mg | 31% | CNF |
| 742 | Snacks, rice cakes, brown rice, plain | Snacks | 131.00 mg | 31% | CNF |
| 743 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 131.00 mg | 31% | CNF |
| 744 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 131.00 mg | 31% | CNF |
| 745 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 131.00 mg | 31% | CNF |
| 746 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 130.10 mg | 31% | USDA_FF |
| 747 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 130.00 mg | 31% | USDA_SR |
| 748 | Cereals, WHEATENA, dry | Breakfast Cereals | 130.00 mg | 31% | USDA_SR |
| 749 | Spices, chervil, dried | Spices and Herbs | 130.00 mg | 31% | USDA_SR |
| 750 | Nuts, macadamia nuts, raw | Nut and Seed Products | 130.00 mg | 31% | USDA_SR |
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