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 1351–1400 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1351 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 79.00 mg | 19% | CNF |
| 1352 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 79.00 mg | 19% | CNF |
| 1353 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 79.00 mg | 19% | CNF |
| 1354 | Spinach, raw | Vegetables and Vegetable Products | 79.00 mg | 19% | CNF |
| 1355 | Cereal, ready to eat, Shreddies, honey, Post | Breakfast cereals | 79.00 mg | 19% | CNF |
| 1356 | Crackers, crispbread, rye | Baked Products | 78.00 mg | 19% | USDA_SR |
| 1357 | Bread, multi-grain (includes whole-grain) | Baked Products | 78.00 mg | 19% | USDA_SR |
| 1358 | Cracker, crispbread, rye | Baked Products | 78.00 mg | 19% | CNF |
| 1359 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 78.00 mg | 19% | CNF |
| 1360 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 78.00 mg | 19% | CNF |
| 1361 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | Breakfast Cereals | 77.00 mg | 18% | USDA_SR |
| 1362 | Tempeh, cooked | Legumes and Legume Products | 77.00 mg | 18% | USDA_SR |
| 1363 | Spices, garlic powder | Spices and Herbs | 77.00 mg | 18% | USDA_SR |
| 1364 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 77.00 mg | 18% | USDA_SR |
| 1365 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 77.00 mg | 18% | USDA_SR |
| 1366 | Bread, whole grain (whole-wheat), commercial | Baked Products | 77.00 mg | 18% | CNF |
| 1367 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 77.00 mg | 18% | CNF |
| 1368 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 77.00 mg | 18% | CNF |
| 1369 | English muffin, whole wheat, toasted | Baked Products | 77.00 mg | 18% | CNF |
| 1370 | Spices, garlic powder | Spices and Herbs | 77.00 mg | 18% | CNF |
| 1371 | Bread, whole-wheat, commercially prepared | Baked Products | 76.60 mg | 18% | USDA_FF |
| 1372 | Bread, rice bran, toasted | Baked Products | 76.00 mg | 18% | USDA_SR |
| 1373 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 76.00 mg | 18% | USDA_SR |
| 1374 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 76.00 mg | 18% | USDA_SR |
| 1375 | Snacks, banana chips | Snacks | 76.00 mg | 18% | USDA_SR |
| 1376 | Tostada shells, corn | Baked Products | 76.00 mg | 18% | USDA_SR |
| 1377 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 76.00 mg | 18% | CNF |
| 1378 | Snacks, multigrain chips, plain | Snacks | 76.00 mg | 18% | CNF |
| 1379 | Snacks, banana chips | Snacks | 76.00 mg | 18% | CNF |
| 1380 | Bread, whole wheat, commercial | Baked Products | 76.00 mg | 18% | CNF |
| 1381 | Bread, rice bran, gluten free, toasted | Baked Products | 76.00 mg | 18% | CNF |
| 1382 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 76.00 mg | 18% | CNF |
| 1383 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 76.00 mg | 18% | CNF |
| 1384 | Hummus, commercial | Legumes and Legume Products | 75.00 mg | 18% | USDA_SR |
| 1385 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches | Breakfast Cereals | 75.00 mg | 18% | USDA_SR |
| 1386 | Bread, whole-wheat, commercially prepared | Baked Products | 75.00 mg | 18% | USDA_SR |
| 1387 | Snacks, potato chips, cheese-flavor | Snacks | 75.00 mg | 18% | USDA_SR |
| 1388 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 75.00 mg | 18% | USDA_SR |
| 1389 | Snacks, tortilla chips, nacho cheese | Snacks | 75.00 mg | 18% | USDA_SR |
| 1390 | Babyfood, cereal, mixed grain, with milk powder, dry | Babyfoods | 75.00 mg | 18% | CNF |
| 1391 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 75.00 mg | 18% | CNF |
| 1392 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 75.00 mg | 18% | CNF |
| 1393 | Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery | Breakfast cereals | 75.00 mg | 18% | CNF |
| 1394 | Grains, rye flour, medium | Cereals, Grains and Pasta | 75.00 mg | 18% | CNF |
| 1395 | Snacks, potato chips, cheese | Snacks | 75.00 mg | 18% | CNF |
| 1396 | Snacks, tortilla chips, nacho | Snacks | 75.00 mg | 18% | CNF |
| 1397 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 75.00 mg | 18% | CNF |
| 1398 | Beet greens, raw | Vegetables and Vegetable Products | 74.36 mg | 18% | USDA_FF |
| 1399 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 74.00 mg | 18% | USDA_SR |
| 1400 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 74.00 mg | 18% | USDA_SR |
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