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 751–800 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 751 | Nuts, almond paste | Nut and Seed Products | 130.00 mg | 31% | USDA_SR |
| 752 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 130.00 mg | 31% | USDA_SR |
| 753 | Triticale | Cereal Grains and Pasta | 130.00 mg | 31% | USDA_SR |
| 754 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 130.00 mg | 31% | USDA_SR |
| 755 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 130.00 mg | 31% | CNF |
| 756 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 130.00 mg | 31% | CNF |
| 757 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 130.00 mg | 31% | CNF |
| 758 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 130.00 mg | 31% | CNF |
| 759 | Grains, triticale | Cereals, Grains and Pasta | 130.00 mg | 31% | CNF |
| 760 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 130.00 mg | 31% | CNF |
| 761 | Nuts, almond paste, sweetened | Nuts and Seeds | 130.00 mg | 31% | CNF |
| 762 | Spices, chervil, dried | Spices and Herbs | 130.00 mg | 31% | CNF |
| 763 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 129.00 mg | 31% | USDA_SR |
| 764 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 129.00 mg | 31% | USDA_SR |
| 765 | Candies, chocolate covered, low sugar or low calorie | Sweets | 129.00 mg | 31% | USDA_SR |
| 766 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 129.00 mg | 31% | USDA_SR |
| 767 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 129.00 mg | 31% | USDA_SR |
| 768 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 129.00 mg | 31% | USDA_SR |
| 769 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 129.00 mg | 31% | CNF |
| 770 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 129.00 mg | 31% | CNF |
| 771 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 129.00 mg | 31% | CNF |
| 772 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 129.00 mg | 31% | CNF |
| 773 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 128.60 mg | 31% | USDA_FF |
| 774 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 128.00 mg | 30% | USDA_SR |
| 775 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 128.00 mg | 30% | USDA_SR |
| 776 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 127.00 mg | 30% | USDA_SR |
| 777 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 127.00 mg | 30% | USDA_SR |
| 778 | Corn grain, yellow | Cereal Grains and Pasta | 127.00 mg | 30% | USDA_SR |
| 779 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 127.00 mg | 30% | USDA_SR |
| 780 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 127.00 mg | 30% | USDA_SR |
| 781 | Corn grain, white | Cereal Grains and Pasta | 127.00 mg | 30% | USDA_SR |
| 782 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 127.00 mg | 30% | USDA_SR |
| 783 | Vegetarian stew, meatless | Legumes and Legume Products | 127.00 mg | 30% | CNF |
| 784 | Meatless, sandwich spread | Legumes and Legume Products | 127.00 mg | 30% | CNF |
| 785 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 127.00 mg | 30% | CNF |
| 786 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 127.00 mg | 30% | CNF |
| 787 | Beans, adzuki, raw | Legumes and Legume Products | 127.00 mg | 30% | CNF |
| 788 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 127.00 mg | 30% | CNF |
| 789 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 127.00 mg | 30% | CNF |
| 790 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 126.30 mg | 30% | USDA_FF |
| 791 | Wheat, soft red winter | Cereal Grains and Pasta | 126.00 mg | 30% | USDA_SR |
| 792 | Wheat, hard red winter | Cereal Grains and Pasta | 126.00 mg | 30% | USDA_SR |
| 793 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 126.00 mg | 30% | CNF |
| 794 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 126.00 mg | 30% | CNF |
| 795 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 125.50 mg | 30% | USDA_FF |
| 796 | Flour, oat, whole grain | Cereal Grains and Pasta | 125.30 mg | 30% | USDA_FF |
| 797 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 125.00 mg | 30% | USDA_SR |
| 798 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 125.00 mg | 30% | USDA_SR |
| 799 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 125.00 mg | 30% | USDA_SR |
| 800 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 125.00 mg | 30% | USDA_SR |
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