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 801–850 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 801 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 125.00 mg | 30% | CNF |
| 802 | Flour, rice, brown | Cereal Grains and Pasta | 124.00 mg | 30% | USDA_FF |
| 803 | Snacks, popcorn, microwave, 94% fat free | Snacks | 124.00 mg | 30% | USDA_SR |
| 804 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 124.00 mg | 30% | USDA_SR |
| 805 | Wheat, hard red spring | Cereal Grains and Pasta | 124.00 mg | 30% | USDA_SR |
| 806 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 124.00 mg | 30% | USDA_SR |
| 807 | Snacks, popcorn, microwave, lower in fat | Snacks | 124.00 mg | 30% | CNF |
| 808 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 124.00 mg | 30% | CNF |
| 809 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 124.00 mg | 30% | CNF |
| 810 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 124.00 mg | 30% | CNF |
| 811 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 124.00 mg | 30% | CNF |
| 812 | Flour, spelt, whole grain | Cereal Grains and Pasta | 123.80 mg | 29% | USDA_FF |
| 813 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 123.00 mg | 29% | USDA_SR |
| 814 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 123.00 mg | 29% | USDA_SR |
| 815 | Snacks, popcorn, unpopped kernels | Snacks | 123.00 mg | 29% | CNF |
| 816 | Grains, sorghum, flour | Cereals, Grains and Pasta | 123.00 mg | 29% | CNF |
| 817 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 123.00 mg | 29% | CNF |
| 818 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 122.00 mg | 29% | USDA_SR |
| 819 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 122.00 mg | 29% | USDA_SR |
| 820 | Babyfood, cereal, oat, with milk powder, dry | Babyfoods | 122.00 mg | 29% | CNF |
| 821 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 122.00 mg | 29% | CNF |
| 822 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 122.00 mg | 29% | CNF |
| 823 | Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | Breakfast Cereals | 121.00 mg | 29% | USDA_SR |
| 824 | Crackers, rye, wafers, plain | Baked Products | 121.00 mg | 29% | USDA_SR |
| 825 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 121.00 mg | 29% | USDA_SR |
| 826 | Nuts, pistachio nuts, raw | Nut and Seed Products | 121.00 mg | 29% | USDA_SR |
| 827 | Nuts, pecans | Nut and Seed Products | 121.00 mg | 29% | USDA_SR |
| 828 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 121.00 mg | 29% | USDA_SR |
| 829 | Epazote, raw | Vegetables and Vegetable Products | 121.00 mg | 29% | USDA_SR |
| 830 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 121.00 mg | 29% | USDA_SR |
| 831 | Epazote, raw | Vegetables and Vegetable Products | 121.00 mg | 29% | CNF |
| 832 | Grains, rye | Cereals, Grains and Pasta | 121.00 mg | 29% | CNF |
| 833 | Cracker, rye, wafers, plain | Baked Products | 121.00 mg | 29% | CNF |
| 834 | Nuts, pistachio nuts, raw | Nuts and Seeds | 121.00 mg | 29% | CNF |
| 835 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 121.00 mg | 29% | CNF |
| 836 | Nuts, pecans, oil roasted | Nuts and Seeds | 121.00 mg | 29% | CNF |
| 837 | Nuts, pecans, dried | Nuts and Seeds | 121.00 mg | 29% | CNF |
| 838 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 121.00 mg | 29% | CNF |
| 839 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 121.00 mg | 29% | CNF |
| 840 | Spices, bay leaf | Spices and Herbs | 120.00 mg | 29% | USDA_SR |
| 841 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 120.00 mg | 29% | USDA_SR |
| 842 | Crackers, whole-wheat, reduced fat | Baked Products | 120.00 mg | 29% | USDA_SR |
| 843 | Cracker, whole-wheat, reduced fat | Baked Products | 120.00 mg | 29% | CNF |
| 844 | Spices, bay leaf | Spices and Herbs | 120.00 mg | 29% | CNF |
| 845 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 119.00 mg | 28% | USDA_SR |
| 846 | Snack, BALANCE, original bar | Snacks | 119.00 mg | 28% | USDA_SR |
| 847 | Millet flour | Cereal Grains and Pasta | 119.00 mg | 28% | USDA_SR |
| 848 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 119.00 mg | 28% | USDA_SR |
| 849 | Grains, millet, flour | Cereals, Grains and Pasta | 119.00 mg | 28% | CNF |
| 850 | Pasta, corn, dry | Cereals, Grains and Pasta | 119.00 mg | 28% | CNF |
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