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 301–350 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 301 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 229.00 mg | 55% | CNF |
| 302 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 229.00 mg | 55% | CNF |
| 303 | Spices, cardamom, ground | Spices and Herbs | 229.00 mg | 55% | CNF |
| 304 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 228.00 mg | 54% | USDA_SR |
| 305 | Chocolate, dark, 70-85% cacao solids | Sweets | 228.00 mg | 54% | USDA_SR |
| 306 | Soybean, curd cheese | Legumes and Legume Products | 228.00 mg | 54% | USDA_SR |
| 307 | Beverage, instant breakfast powder, chocolate, not reconstituted | Dairy and Egg Products | 228.00 mg | 54% | USDA_SR |
| 308 | Candies, chocolate, dark, 70-85% cacao solids | Sweets | 228.00 mg | 54% | CNF |
| 309 | Soybean, curd cheese | Legumes and Legume Products | 228.00 mg | 54% | CNF |
| 310 | Instant breakfast, powder, chocolate | Beverages | 228.00 mg | 54% | CNF |
| 311 | Soybeans, dry, roasted | Legumes and Legume Products | 228.00 mg | 54% | CNF |
| 312 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 227.00 mg | 54% | USDA_SR |
| 313 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 225.00 mg | 54% | USDA_SR |
| 314 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 225.00 mg | 54% | CNF |
| 315 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 225.00 mg | 54% | CNF |
| 316 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 224.00 mg | 53% | USDA_SR |
| 317 | Spices, poultry seasoning | Spices and Herbs | 224.00 mg | 53% | USDA_SR |
| 318 | Beans, lima, dry, large, raw | Legumes and Legume Products | 224.00 mg | 53% | CNF |
| 319 | Spices, poultry seasoning | Spices and Herbs | 224.00 mg | 53% | CNF |
| 320 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 222.00 mg | 53% | USDA_SR |
| 321 | Beans, yellow, raw | Legumes and Legume Products | 222.00 mg | 53% | CNF |
| 322 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 221.00 mg | 53% | USDA_SR |
| 323 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 221.00 mg | 53% | CNF |
| 324 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 220.00 mg | 52% | USDA_SR |
| 325 | Spices, rosemary, dried | Spices and Herbs | 220.00 mg | 52% | USDA_SR |
| 326 | Spices, thyme, dried | Spices and Herbs | 220.00 mg | 52% | USDA_SR |
| 327 | Spices, thyme, dried | Spices and Herbs | 220.00 mg | 52% | CNF |
| 328 | Spices, rosemary, dried | Spices and Herbs | 220.00 mg | 52% | CNF |
| 329 | Beverages, OVALTINE, Classic Malt powder | Beverages | 218.00 mg | 52% | USDA_SR |
| 330 | Beverages, OVALTINE, chocolate malt powder | Beverages | 218.00 mg | 52% | USDA_SR |
| 331 | Beverages, rich chocolate, powder | Beverages | 218.00 mg | 52% | USDA_SR |
| 332 | Candies, halavah, plain | Sweets | 218.00 mg | 52% | USDA_SR |
| 333 | Candies, halavah (halvah), plain | Sweets | 218.00 mg | 52% | CNF |
| 334 | Meat extender | Legumes and Legume Products | 216.00 mg | 51% | USDA_SR |
| 335 | Sweets, molasses, blackstrap | Sweets | 215.00 mg | 51% | CNF |
| 336 | Spices, ginger, ground | Spices and Herbs | 214.00 mg | 51% | USDA_SR |
| 337 | Spices, ginger, ground | Spices and Herbs | 214.00 mg | 51% | CNF |
| 338 | Beverages, coffee, instant, with chicory | Beverages | 213.00 mg | 51% | USDA_SR |
| 339 | Grains, quinoa, flour | Cereals, Grains and Pasta | 213.00 mg | 51% | CNF |
| 340 | Coffee, instant with chicory, powder | Beverages | 213.00 mg | 51% | CNF |
| 341 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 210.00 mg | 50% | USDA_SR |
| 342 | Seeds, lotus seeds, dried | Nut and Seed Products | 210.00 mg | 50% | USDA_SR |
| 343 | Seeds, lotus seeds, dried | Nuts and Seeds | 210.00 mg | 50% | CNF |
| 344 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 209.00 mg | 50% | USDA_SR |
| 345 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 208.00 mg | 50% | USDA_SR |
| 346 | Spices, turmeric, ground | Spices and Herbs | 208.00 mg | 50% | USDA_SR |
| 347 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 208.00 mg | 50% | USDA_SR |
| 348 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 208.00 mg | 50% | CNF |
| 349 | Hot chocolate, with aspartame, mix, powder | Beverages | 208.00 mg | 50% | CNF |
| 350 | Spices, turmeric, ground | Spices and Herbs | 208.00 mg | 50% | CNF |
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