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 151–200 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Coffee, instant with chicory, powder | Beverages | 213.00 mg | 51% |
| 152 | Grains, quinoa, flour | Cereals, Grains and Pasta | 213.00 mg | 51% |
| 153 | Seeds, lotus seeds, dried | Nuts and Seeds | 210.00 mg | 50% |
| 154 | Hot chocolate, with aspartame, mix, powder | Beverages | 208.00 mg | 50% |
| 155 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 208.00 mg | 50% |
| 156 | Spices, turmeric, ground | Spices and Herbs | 208.00 mg | 50% |
| 157 | Agave, dried | Vegetables and Vegetable Products | 207.00 mg | 49% |
| 158 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 206.00 mg | 49% |
| 159 | Beans, white, flour | Legumes and Legume Products | 203.00 mg | 48% |
| 160 | Nuts, walnuts, black, dried | Nuts and Seeds | 201.00 mg | 48% |
| 161 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 200.00 mg | 48% |
| 162 | Whey, acid, dry | Dairy and Egg Products | 199.00 mg | 47% |
| 163 | Lupins, raw | Legumes and Legume Products | 198.00 mg | 47% |
| 164 | Grains, quinoa, dry | Cereals, Grains and Pasta | 197.00 mg | 47% |
| 165 | Celery flakes, dried | Vegetables and Vegetable Products | 196.00 mg | 47% |
| 166 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 195.00 mg | 46% |
| 167 | Beverage, protein powder, whey based, powder | Beverages | 195.00 mg | 46% |
| 168 | Tomato, sun-dried | Vegetables and Vegetable Products | 194.00 mg | 46% |
| 169 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 192.00 mg | 46% |
| 170 | Spices, fenugreek seed | Spices and Herbs | 191.00 mg | 45% |
| 171 | Beans, white, raw | Legumes and Legume Products | 190.00 mg | 45% |
| 172 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 190.00 mg | 45% |
| 173 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 189.00 mg | 45% |
| 174 | Beans, great northern, raw | Legumes and Legume Products | 189.00 mg | 45% |
| 175 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% |
| 176 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 188.00 mg | 45% |
| 177 | Peanuts, Spanish, raw | Legumes and Legume Products | 188.00 mg | 45% |
| 178 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 188.00 mg | 45% |
| 179 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 188.00 mg | 45% |
| 180 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 188.00 mg | 45% |
| 181 | Beans, french, mature seeds, raw | Legumes and Legume Products | 188.00 mg | 45% |
| 182 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 184.00 mg | 44% |
| 183 | Peanuts, Valencia, raw | Legumes and Legume Products | 184.00 mg | 44% |
| 184 | Grains, teff, uncooked | Cereals, Grains and Pasta | 184.00 mg | 44% |
| 185 | Spices, nutmeg, ground | Spices and Herbs | 183.00 mg | 44% |
| 186 | Beans, small white, raw | Legumes and Legume Products | 183.00 mg | 44% |
| 187 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 183.00 mg | 44% |
| 188 | Beans, pink, raw | Legumes and Legume Products | 182.00 mg | 43% |
| 189 | Beans, black, flour | Legumes and Legume Products | 182.00 mg | 43% |
| 190 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 181.00 mg | 43% |
| 191 | Yeast extract spread | Vegetables and Vegetable Products | 180.00 mg | 43% |
| 192 | Cereal, ready to eat, Shredded Wheat: honey nut, Post | Breakfast cereals | 180.00 mg | 43% |
| 193 | Candied foods, ginger root, crystallized | Sweets | 179.00 mg | 43% |
| 194 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 179.00 mg | 43% |
| 195 | Tomato powder | Vegetables and Vegetable Products | 178.00 mg | 42% |
| 196 | Spices, paprika | Spices and Herbs | 178.00 mg | 42% |
| 197 | Peanuts, all types, dry roasted | Legumes and Legume Products | 178.00 mg | 42% |
| 198 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 178.00 mg | 42% |
| 199 | Grains, oats | Cereals, Grains and Pasta | 177.00 mg | 42% |
| 200 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 177.00 mg | 42% |
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