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 251–300 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 160.00 mg | 38% |
| 252 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 160.00 mg | 38% |
| 253 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 160.00 mg | 38% |
| 254 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 160.00 mg | 38% |
| 255 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 160.00 mg | 38% |
| 256 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 160.00 mg | 38% |
| 257 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 160.00 mg | 38% |
| 258 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 160.00 mg | 38% |
| 259 | Peanut butter, reduced sodium | Legumes and Legume Products | 159.00 mg | 38% |
| 260 | Snacks, popcorn, cakes | Snacks | 159.00 mg | 38% |
| 261 | Snacks, trail mix, regular | Snacks | 158.00 mg | 38% |
| 262 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 158.00 mg | 38% |
| 263 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 158.00 mg | 38% |
| 264 | Snacks, trail mix, regular, unsalted | Snacks | 158.00 mg | 38% |
| 265 | Muffin, oat bran (wheat free-product) | Baked Products | 157.00 mg | 37% |
| 266 | Beans, cranberry (roman), raw | Legumes and Legume Products | 156.00 mg | 37% |
| 267 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 156.00 mg | 37% |
| 268 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 153.00 mg | 36% |
| 269 | Spices, pepper, red or cayenne | Spices and Herbs | 152.00 mg | 36% |
| 270 | Candies, chocolate, dark, not further specified | Sweets | 152.00 mg | 36% |
| 271 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 151.00 mg | 36% |
| 272 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 151.00 mg | 36% |
| 273 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 151.00 mg | 36% |
| 274 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 151.00 mg | 36% |
| 275 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 151.00 mg | 36% |
| 276 | Corn, dried, yellow | Vegetables and Vegetable Products | 149.00 mg | 35% |
| 277 | Spices, chili powder | Spices and Herbs | 149.00 mg | 35% |
| 278 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 148.00 mg | 35% |
| 279 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 147.00 mg | 35% |
| 280 | Snacks, Clif bar, all flavours | Snacks | 147.00 mg | 35% |
| 281 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 147.00 mg | 35% |
| 282 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 146.00 mg | 35% |
| 283 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 146.00 mg | 35% |
| 284 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 146.00 mg | 35% |
| 285 | Snacks, tortilla chips, unsalted | Snacks | 146.00 mg | 35% |
| 286 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 145.00 mg | 35% |
| 287 | Soybean kernels, roasted, salted | Legumes and Legume Products | 145.00 mg | 35% |
| 288 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 145.00 mg | 35% |
| 289 | Grains, wheat, durum | Cereals, Grains and Pasta | 144.00 mg | 34% |
| 290 | Snacks, rice cakes, brown rice, rye | Snacks | 144.00 mg | 34% |
| 291 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 144.00 mg | 34% |
| 292 | Snacks, popcorn, air-popped | Snacks | 144.00 mg | 34% |
| 293 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 144.00 mg | 34% |
| 294 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 143.00 mg | 34% |
| 295 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 143.00 mg | 34% |
| 296 | Cereal, ready to eat, 100% Bran, Post | Breakfast cereals | 143.00 mg | 34% |
| 297 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 143.00 mg | 34% |
| 298 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 143.00 mg | 34% |
| 299 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 140.00 mg | 33% |
| 300 | Beans, kidney, all types, raw | Legumes and Legume Products | 140.00 mg | 33% |
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