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 851–900 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 851 | Bulgur, dry, raw | Cereal Grains and Pasta | 118.90 mg | 28% | USDA_FF |
| 852 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 118.80 mg | 28% | USDA_FF |
| 853 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 118.00 mg | 28% | USDA_SR |
| 854 | Carrot, dehydrated | Vegetables and Vegetable Products | 118.00 mg | 28% | USDA_SR |
| 855 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 118.00 mg | 28% | USDA_SR |
| 856 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 118.00 mg | 28% | USDA_SR |
| 857 | Snacks, oriental mix, rice-based | Snacks | 118.00 mg | 28% | USDA_SR |
| 858 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 118.00 mg | 28% | CNF |
| 859 | Carrot, dehydrated | Vegetables and Vegetable Products | 118.00 mg | 28% | CNF |
| 860 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 118.00 mg | 28% | CNF |
| 861 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 118.00 mg | 28% | CNF |
| 862 | Snacks, oriental mix, rice-based | Snacks | 118.00 mg | 28% | CNF |
| 863 | Babyfood, cereal, mixed grain, dry | Babyfoods | 118.00 mg | 28% | CNF |
| 864 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 117.00 mg | 28% | USDA_SR |
| 865 | Milk, dry, nonfat, instant, without added vitamin A and vitamin D | Dairy and Egg Products | 117.00 mg | 28% | USDA_SR |
| 866 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 117.00 mg | 28% | USDA_SR |
| 867 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 117.00 mg | 28% | USDA_SR |
| 868 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 117.00 mg | 28% | CNF |
| 869 | Cereal, ready to eat, Grainshop, Weetabix | Breakfast cereals | 117.00 mg | 28% | CNF |
| 870 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 117.00 mg | 28% | CNF |
| 871 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 117.00 mg | 28% | CNF |
| 872 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 117.00 mg | 28% | CNF |
| 873 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 117.00 mg | 28% | CNF |
| 874 | Flour, sorghum | Cereal Grains and Pasta | 116.40 mg | 28% | USDA_FF |
| 875 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 116.00 mg | 28% | USDA_SR |
| 876 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 116.00 mg | 28% | USDA_SR |
| 877 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 116.00 mg | 28% | USDA_SR |
| 878 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 116.00 mg | 28% | USDA_SR |
| 879 | Lentils, flour | Legumes and Legume Products | 116.00 mg | 28% | CNF |
| 880 | Candies, M&M's Almond Chocolate Candies | Sweets | 116.00 mg | 28% | CNF |
| 881 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 116.00 mg | 28% | CNF |
| 882 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 116.00 mg | 28% | CNF |
| 883 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 115.00 mg | 27% | USDA_FF |
| 884 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 115.00 mg | 27% | USDA_SR |
| 885 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 115.00 mg | 27% | USDA_SR |
| 886 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 115.00 mg | 27% | USDA_SR |
| 887 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 115.00 mg | 27% | USDA_SR |
| 888 | Natto | Legumes and Legume Products | 115.00 mg | 27% | USDA_SR |
| 889 | Babyfood, cereal, barley, dry fortified | Baby Foods | 115.00 mg | 27% | USDA_SR |
| 890 | Cheese, American, nonfat or fat free | Dairy and Egg Products | 115.00 mg | 27% | USDA_SR |
| 891 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 115.00 mg | 27% | USDA_SR |
| 892 | Candies, semisweet chocolate, made with butter | Sweets | 115.00 mg | 27% | USDA_SR |
| 893 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 115.00 mg | 27% | USDA_SR |
| 894 | Candies, semisweet chocolate | Sweets | 115.00 mg | 27% | USDA_SR |
| 895 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 115.00 mg | 27% | CNF |
| 896 | Sweets, chocolate, semisweet, made with butter | Sweets | 115.00 mg | 27% | CNF |
| 897 | Candies, bars / chips, semisweet chocolate | Sweets | 115.00 mg | 27% | CNF |
| 898 | Soybean, fermented products, natto | Legumes and Legume Products | 115.00 mg | 27% | CNF |
| 899 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 115.00 mg | 27% | CNF |
| 900 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 115.00 mg | 27% | CNF |
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