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 351–400 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 127.00 mg | 30% |
| 352 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 126.00 mg | 30% |
| 353 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 126.00 mg | 30% |
| 354 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 125.00 mg | 30% |
| 355 | Snacks, popcorn, microwave, lower in fat | Snacks | 124.00 mg | 30% |
| 356 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 124.00 mg | 30% |
| 357 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 124.00 mg | 30% |
| 358 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 124.00 mg | 30% |
| 359 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 124.00 mg | 30% |
| 360 | Snacks, popcorn, unpopped kernels | Snacks | 123.00 mg | 29% |
| 361 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 123.00 mg | 29% |
| 362 | Grains, sorghum, flour | Cereals, Grains and Pasta | 123.00 mg | 29% |
| 363 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 122.00 mg | 29% |
| 364 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 122.00 mg | 29% |
| 365 | Babyfood, cereal, oat, with milk powder, dry | Babyfoods | 122.00 mg | 29% |
| 366 | Nuts, pecans, dried | Nuts and Seeds | 121.00 mg | 29% |
| 367 | Epazote, raw | Vegetables and Vegetable Products | 121.00 mg | 29% |
| 368 | Nuts, pecans, oil roasted | Nuts and Seeds | 121.00 mg | 29% |
| 369 | Grains, rye | Cereals, Grains and Pasta | 121.00 mg | 29% |
| 370 | Cracker, rye, wafers, plain | Baked Products | 121.00 mg | 29% |
| 371 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 121.00 mg | 29% |
| 372 | Nuts, pistachio nuts, raw | Nuts and Seeds | 121.00 mg | 29% |
| 373 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 121.00 mg | 29% |
| 374 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 121.00 mg | 29% |
| 375 | Spices, bay leaf | Spices and Herbs | 120.00 mg | 29% |
| 376 | Cracker, whole-wheat, reduced fat | Baked Products | 120.00 mg | 29% |
| 377 | Pasta, corn, dry | Cereals, Grains and Pasta | 119.00 mg | 28% |
| 378 | Grains, millet, flour | Cereals, Grains and Pasta | 119.00 mg | 28% |
| 379 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 118.00 mg | 28% |
| 380 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 118.00 mg | 28% |
| 381 | Babyfood, cereal, mixed grain, dry | Babyfoods | 118.00 mg | 28% |
| 382 | Snacks, oriental mix, rice-based | Snacks | 118.00 mg | 28% |
| 383 | Carrot, dehydrated | Vegetables and Vegetable Products | 118.00 mg | 28% |
| 384 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 118.00 mg | 28% |
| 385 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 117.00 mg | 28% |
| 386 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 117.00 mg | 28% |
| 387 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 117.00 mg | 28% |
| 388 | Cereal, ready to eat, Grainshop, Weetabix | Breakfast cereals | 117.00 mg | 28% |
| 389 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 117.00 mg | 28% |
| 390 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 117.00 mg | 28% |
| 391 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 116.00 mg | 28% |
| 392 | Candies, M&M's Almond Chocolate Candies | Sweets | 116.00 mg | 28% |
| 393 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 116.00 mg | 28% |
| 394 | Lentils, flour | Legumes and Legume Products | 116.00 mg | 28% |
| 395 | Candies, bars / chips, semisweet chocolate | Sweets | 115.00 mg | 27% |
| 396 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 115.00 mg | 27% |
| 397 | Sweets, chocolate, semisweet, made with butter | Sweets | 115.00 mg | 27% |
| 398 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 115.00 mg | 27% |
| 399 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 115.00 mg | 27% |
| 400 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 115.00 mg | 27% |
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