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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 168.00 mg | 40% |
| 252 | Chickpea flour (besan) | Legumes and Legume Products | 166.00 mg | 40% |
| 253 | Beverages, lemonade-flavor drink, powder | Beverages | 165.00 mg | 39% |
| 254 | Sorghum grain | Cereal Grains and Pasta | 165.00 mg | 39% |
| 255 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 164.00 mg | 39% |
| 256 | Peanut spread, reduced sugar | Legumes and Legume Products | 164.00 mg | 39% |
| 257 | Bulgur, dry | Cereal Grains and Pasta | 164.00 mg | 39% |
| 258 | Spices, mace, ground | Spices and Herbs | 163.00 mg | 39% |
| 259 | Nuts, hazelnuts or filberts | Nut and Seed Products | 163.00 mg | 39% |
| 260 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 161.00 mg | 38% |
| 261 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 161.00 mg | 38% |
| 262 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 161.00 mg | 38% |
| 263 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% |
| 264 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 160.00 mg | 38% |
| 265 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 160.00 mg | 38% |
| 266 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% |
| 267 | Thyme, fresh | Spices and Herbs | 160.00 mg | 38% |
| 268 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 160.00 mg | 38% |
| 269 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 160.00 mg | 38% |
| 270 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 160.00 mg | 38% |
| 271 | Rye flour, dark | Cereal Grains and Pasta | 160.00 mg | 38% |
| 272 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 159.00 mg | 38% |
| 273 | Peanut butter, reduced sodium | Legumes and Legume Products | 159.00 mg | 38% |
| 274 | Snacks, popcorn, cakes | Snacks | 159.00 mg | 38% |
| 275 | Snacks, trail mix, regular, unsalted | Snacks | 158.00 mg | 38% |
| 276 | Nuts, walnuts, english | Nut and Seed Products | 158.00 mg | 38% |
| 277 | Baobab powder | Fruits and Fruit Juices | 158.00 mg | 38% |
| 278 | Snacks, trail mix, regular | Snacks | 158.00 mg | 38% |
| 279 | Muffins, oat bran | Baked Products | 157.00 mg | 37% |
| 280 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 156.00 mg | 37% |
| 281 | Rice crackers | Snacks | 156.00 mg | 37% |
| 282 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 156.00 mg | 37% |
| 283 | Triticale flour, whole-grain | Cereal Grains and Pasta | 153.00 mg | 36% |
| 284 | Spices, pepper, red or cayenne | Spices and Herbs | 152.00 mg | 36% |
| 285 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 152.00 mg | 36% |
| 286 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 152.00 mg | 36% |
| 287 | Snacks, popcorn, microwave, low fat | Snacks | 151.00 mg | 36% |
| 288 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 151.00 mg | 36% |
| 289 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 151.00 mg | 36% |
| 290 | Popcorn, microwave, low fat and sodium | Snacks | 151.00 mg | 36% |
| 291 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 151.00 mg | 36% |
| 292 | Spices, chili powder | Spices and Herbs | 149.00 mg | 35% |
| 293 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 149.00 mg | 35% |
| 294 | Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | Baked Products | 149.00 mg | 35% |
| 295 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 148.00 mg | 35% |
| 296 | Snacks, CLIF BAR, mixed flavors | Snacks | 147.00 mg | 35% |
| 297 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 147.00 mg | 35% |
| 298 | Babyfood, cereal, oatmeal, with honey, dry | Baby Foods | 146.00 mg | 35% |
| 299 | Chocolate, dark, 45- 59% cacao solids | Sweets | 146.00 mg | 35% |
| 300 | Pepeao, dried | Vegetables and Vegetable Products | 146.00 mg | 35% |
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