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 51–100 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 346.00 mg | 82% |
| 52 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 346.00 mg | 82% |
| 53 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 345.00 mg | 82% |
| 54 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 338.00 mg | 80% |
| 55 | Seeds, sesame flour, low fat | Nuts and Seeds | 338.00 mg | 80% |
| 56 | Seeds, chia seeds, dried | Nuts and Seeds | 335.00 mg | 80% |
| 57 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 333.00 mg | 79% |
| 58 | Spices, coriander seed (cilantro) | Spices and Herbs | 330.00 mg | 79% |
| 59 | Coffee, instant, regular, powder | Beverages | 327.00 mg | 78% |
| 60 | Sweets, baking chocolate, unsweetened, square | Sweets | 327.00 mg | 78% |
| 61 | Coffee, instant, powder, half the caffeine | Beverages | 327.00 mg | 78% |
| 62 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 325.00 mg | 77% |
| 63 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 323.00 mg | 77% |
| 64 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 320.00 mg | 76% |
| 65 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 315.00 mg | 75% |
| 66 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 314.00 mg | 75% |
| 67 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 313.00 mg | 75% |
| 68 | Coffee, instant, decaffeinated, powder | Beverages | 311.00 mg | 74% |
| 69 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 311.00 mg | 74% |
| 70 | Seeds, sunflower seed butter | Nuts and Seeds | 311.00 mg | 74% |
| 71 | Soy meal, defatted, raw | Legumes and Legume Products | 306.00 mg | 73% |
| 72 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 305.00 mg | 73% |
| 73 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 302.00 mg | 72% |
| 74 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 300.00 mg | 71% |
| 75 | Nuts, cashew nuts, raw | Nuts and Seeds | 292.00 mg | 70% |
| 76 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 290.00 mg | 69% |
| 77 | Soy flour, defatted | Legumes and Legume Products | 290.00 mg | 69% |
| 78 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 290.00 mg | 69% |
| 79 | Nuts, almond meal, partially defatted | Nuts and Seeds | 288.00 mg | 69% |
| 80 | Nuts, almond meal, partially defatted, salted | Nuts and Seeds | 288.00 mg | 69% |
| 81 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 286.00 mg | 68% |
| 82 | Soy flour, low fat | Legumes and Legume Products | 285.00 mg | 68% |
| 83 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 284.00 mg | 68% |
| 84 | Beans, hyacinth, raw | Legumes and Legume Products | 283.00 mg | 67% |
| 85 | Soybeans, dry, raw | Legumes and Legume Products | 280.00 mg | 67% |
| 86 | Nuts, almond butter, plain | Nuts and Seeds | 279.00 mg | 66% |
| 87 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 279.00 mg | 66% |
| 88 | Nuts, almond butter, plain, salted | Nuts and Seeds | 279.00 mg | 66% |
| 89 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 279.00 mg | 66% |
| 90 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 275.00 mg | 65% |
| 91 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 274.00 mg | 65% |
| 92 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 274.00 mg | 65% |
| 93 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 274.00 mg | 65% |
| 94 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 273.00 mg | 65% |
| 95 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 273.00 mg | 65% |
| 96 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 272.00 mg | 65% |
| 97 | Tea, instant, unsweetened, powder | Beverages | 272.00 mg | 65% |
| 98 | Indian, papad (papadum) | Legumes and Legume Products | 271.00 mg | 65% |
| 99 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 270.00 mg | 64% |
| 100 | Spices, oregano, ground | Spices and Herbs | 270.00 mg | 64% |
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