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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Snacks, tortilla chips, unsalted, white corn | Snacks | 146.00 mg | 35% |
| 302 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 145.00 mg | 35% |
| 303 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 145.00 mg | 35% |
| 304 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 145.00 mg | 35% |
| 305 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 144.00 mg | 34% |
| 306 | Oat flour, partially debranned | Cereal Grains and Pasta | 144.00 mg | 34% |
| 307 | Wheat, durum | Cereal Grains and Pasta | 144.00 mg | 34% |
| 308 | Snacks, rice cakes, brown rice, rye | Snacks | 144.00 mg | 34% |
| 309 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 144.00 mg | 34% |
| 310 | Snacks, popcorn, air-popped | Snacks | 144.00 mg | 34% |
| 311 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 143.00 mg | 34% |
| 312 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 143.00 mg | 34% |
| 313 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 143.00 mg | 34% |
| 314 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 141.00 mg | 34% |
| 315 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 140.00 mg | 33% |
| 316 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 140.00 mg | 33% |
| 317 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 140.00 mg | 33% |
| 318 | Beverages, tea, instant, lemon, unsweetened | Beverages | 139.00 mg | 33% |
| 319 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 138.00 mg | 33% |
| 320 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 138.00 mg | 33% |
| 321 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 138.00 mg | 33% |
| 322 | Candies, sugar-coated almonds | Sweets | 137.00 mg | 33% |
| 323 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 137.00 mg | 33% |
| 324 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 137.00 mg | 33% |
| 325 | Snacks, rice cakes, brown rice, multigrain | Snacks | 137.00 mg | 33% |
| 326 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 137.00 mg | 33% |
| 327 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 136.00 mg | 32% |
| 328 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 136.00 mg | 32% |
| 329 | Spices, pumpkin pie spice | Spices and Herbs | 136.00 mg | 32% |
| 330 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 136.00 mg | 32% |
| 331 | Spelt, uncooked | Cereal Grains and Pasta | 136.00 mg | 32% |
| 332 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 136.00 mg | 32% |
| 333 | Spices, allspice, ground | Spices and Herbs | 135.00 mg | 32% |
| 334 | Crackers, matzo, whole-wheat | Baked Products | 134.00 mg | 32% |
| 335 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 133.00 mg | 32% |
| 336 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 133.00 mg | 32% |
| 337 | Barley, hulled | Cereal Grains and Pasta | 133.00 mg | 32% |
| 338 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 133.00 mg | 32% |
| 339 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 132.00 mg | 31% |
| 340 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 132.00 mg | 31% |
| 341 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 132.00 mg | 31% |
| 342 | Snacks, brown rice chips | Snacks | 131.00 mg | 31% |
| 343 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 131.00 mg | 31% |
| 344 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 131.00 mg | 31% |
| 345 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 131.00 mg | 31% |
| 346 | Snacks, rice cracker brown rice, plain | Snacks | 131.00 mg | 31% |
| 347 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 130.00 mg | 31% |
| 348 | Cereals, WHEATENA, dry | Breakfast Cereals | 130.00 mg | 31% |
| 349 | Spices, chervil, dried | Spices and Herbs | 130.00 mg | 31% |
| 350 | Nuts, macadamia nuts, raw | Nut and Seed Products | 130.00 mg | 31% |
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