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 1251–1300 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Bagels, multigrain | Baked Products | 85.00 mg | 20% | USDA_SR |
| 1252 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 85.00 mg | 20% | USDA_SR |
| 1253 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 85.00 mg | 20% | USDA_SR |
| 1254 | Prickly pears, raw | Fruits and Fruit Juices | 85.00 mg | 20% | USDA_SR |
| 1255 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 85.00 mg | 20% | CNF |
| 1256 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 85.00 mg | 20% | CNF |
| 1257 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 85.00 mg | 20% | CNF |
| 1258 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 85.00 mg | 20% | CNF |
| 1259 | Roll, dinner, whole wheat | Baked Products | 85.00 mg | 20% | CNF |
| 1260 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 85.00 mg | 20% | CNF |
| 1261 | Prickly pear, raw | Fruits and fruit juices | 85.00 mg | 20% | CNF |
| 1262 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 85.00 mg | 20% | CNF |
| 1263 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 85.00 mg | 20% | CNF |
| 1264 | Cereal, ready to eat, Cheerios: honey nut, General Mills | Breakfast cereals | 85.00 mg | 20% | CNF |
| 1265 | Milk, dry whole | Dairy and Egg Products | 85.00 mg | 20% | CNF |
| 1266 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 84.00 mg | 20% | USDA_SR |
| 1267 | Tortilla chips, yellow, plain, salted | Snacks | 84.00 mg | 20% | USDA_SR |
| 1268 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 84.00 mg | 20% | USDA_SR |
| 1269 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 84.00 mg | 20% | USDA_SR |
| 1270 | Snacks, taro chips | Snacks | 84.00 mg | 20% | USDA_SR |
| 1271 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 84.00 mg | 20% | USDA_SR |
| 1272 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 84.00 mg | 20% | USDA_SR |
| 1273 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 84.00 mg | 20% | CNF |
| 1274 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 84.00 mg | 20% | CNF |
| 1275 | Snacks, tortilla chips, plain, yellow corn | Snacks | 84.00 mg | 20% | CNF |
| 1276 | Snacks, taro chips | Snacks | 84.00 mg | 20% | CNF |
| 1277 | Snacks, tortilla chips, plain | Snacks | 84.00 mg | 20% | CNF |
| 1278 | Bread, whole wheat, commercial, toasted | Baked Products | 84.00 mg | 20% | CNF |
| 1279 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 84.00 mg | 20% | CNF |
| 1280 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 84.00 mg | 20% | CNF |
| 1281 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 84.00 mg | 20% | CNF |
| 1282 | Beverages, Cocoa mix, powder | Beverages | 83.00 mg | 20% | USDA_SR |
| 1283 | Taco shells, baked | Baked Products | 83.00 mg | 20% | USDA_SR |
| 1284 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 83.00 mg | 20% | USDA_SR |
| 1285 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 83.00 mg | 20% | CNF |
| 1286 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 83.00 mg | 20% | CNF |
| 1287 | Taco shell, baked | Baked Products | 83.00 mg | 20% | CNF |
| 1288 | Hot chocolate, mix, powder | Beverages | 83.00 mg | 20% | CNF |
| 1289 | Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker | Breakfast cereals | 83.00 mg | 20% | CNF |
| 1290 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 83.00 mg | 20% | CNF |
| 1291 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 83.00 mg | 20% | CNF |
| 1292 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 82.00 mg | 20% | USDA_SR |
| 1293 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 82.00 mg | 20% | USDA_SR |
| 1294 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 82.00 mg | 20% | USDA_SR |
| 1295 | Clif Z bar | Baby Foods | 82.00 mg | 20% | USDA_SR |
| 1296 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 82.00 mg | 20% | USDA_SR |
| 1297 | Falafel, home-prepared | Legumes and Legume Products | 82.00 mg | 20% | USDA_SR |
| 1298 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 82.00 mg | 20% | USDA_SR |
| 1299 | Nuts, acorns, dried | Nut and Seed Products | 82.00 mg | 20% | USDA_SR |
| 1300 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 82.00 mg | 20% | USDA_SR |
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