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 201–250 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 176.00 mg | 42% |
| 202 | Peanut butter, natural | Legumes and Legume Products | 176.00 mg | 42% |
| 203 | Beans, pinto, raw | Legumes and Legume Products | 176.00 mg | 42% |
| 204 | Whey, sweet, dry | Dairy and Egg Products | 176.00 mg | 42% |
| 205 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 176.00 mg | 42% |
| 206 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 176.00 mg | 42% |
| 207 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 176.00 mg | 42% |
| 208 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 175.00 mg | 42% |
| 209 | Beans, navy, raw | Legumes and Legume Products | 175.00 mg | 42% |
| 210 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 174.00 mg | 41% |
| 211 | Nuts, hickory nuts, dried | Nuts and Seeds | 173.00 mg | 41% |
| 212 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 173.00 mg | 41% |
| 213 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 172.00 mg | 41% |
| 214 | Spices, pepper, black | Spices and Herbs | 171.00 mg | 41% |
| 215 | Beans, black, mature seeds, raw | Legumes and Legume Products | 171.00 mg | 41% |
| 216 | Peanuts, Virginia, raw | Legumes and Legume Products | 171.00 mg | 41% |
| 217 | Spices, anise seeds | Spices and Herbs | 170.00 mg | 40% |
| 218 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 170.00 mg | 40% |
| 219 | Snacks, soy chips or crisps, salted | Snacks | 170.00 mg | 40% |
| 220 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 170.00 mg | 40% |
| 221 | Peanuts, all types, raw | Legumes and Legume Products | 168.00 mg | 40% |
| 222 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 168.00 mg | 40% |
| 223 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 168.00 mg | 40% |
| 224 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 168.00 mg | 40% |
| 225 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 168.00 mg | 40% |
| 226 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 167.00 mg | 40% |
| 227 | Chickpea flour (besan) | Legumes and Legume Products | 166.00 mg | 40% |
| 228 | Grains, sorghum | Cereals, Grains and Pasta | 165.00 mg | 39% |
| 229 | Drink, lemonade flavour, powder | Beverages | 165.00 mg | 39% |
| 230 | Grains, bulgur, dry | Cereals, Grains and Pasta | 164.00 mg | 39% |
| 231 | Peanut butter, lower sugar | Legumes and Legume Products | 164.00 mg | 39% |
| 232 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 163.00 mg | 39% |
| 233 | Spices, mace, ground | Spices and Herbs | 163.00 mg | 39% |
| 234 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 161.00 mg | 38% |
| 235 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 161.00 mg | 38% |
| 236 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 161.00 mg | 38% |
| 237 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 161.00 mg | 38% |
| 238 | Beans, kidney, light red, raw | Legumes and Legume Products | 160.00 mg | 38% |
| 239 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 160.00 mg | 38% |
| 240 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 160.00 mg | 38% |
| 241 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 160.00 mg | 38% |
| 242 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 160.00 mg | 38% |
| 243 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 160.00 mg | 38% |
| 244 | Spices, thyme, fresh | Spices and Herbs | 160.00 mg | 38% |
| 245 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 160.00 mg | 38% |
| 246 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 160.00 mg | 38% |
| 247 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 160.00 mg | 38% |
| 248 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 160.00 mg | 38% |
| 249 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% |
| 250 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 160.00 mg | 38% |
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