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 401–450 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 115.00 mg | 27% |
| 402 | Soybean, fermented products, natto | Legumes and Legume Products | 115.00 mg | 27% |
| 403 | Snacks, corn cakes | Snacks | 114.00 mg | 27% |
| 404 | Snacks, corn cakes, very low sodium | Snacks | 114.00 mg | 27% |
| 405 | Snacks, rice cakes, brown rice, corn | Snacks | 114.00 mg | 27% |
| 406 | Grains, millet, dry | Cereals, Grains and Pasta | 114.00 mg | 27% |
| 407 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 114.00 mg | 27% |
| 408 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 114.00 mg | 27% |
| 409 | Pepper, ancho, dried | Vegetables and Vegetable Products | 113.00 mg | 27% |
| 410 | Spices, onion powder | Spices and Herbs | 113.00 mg | 27% |
| 411 | Snacks, corn nuts, plain | Snacks | 113.00 mg | 27% |
| 412 | Candies, bars, sweet chocolate | Sweets | 113.00 mg | 27% |
| 413 | Grains, rice flour, brown | Cereals, Grains and Pasta | 112.00 mg | 27% |
| 414 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 112.00 mg | 27% |
| 415 | Bread, spelt, commercial, toasted | Baked Products | 112.00 mg | 27% |
| 416 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 112.00 mg | 27% |
| 417 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 111.00 mg | 26% |
| 418 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mg | 26% |
| 419 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 111.00 mg | 26% |
| 420 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 111.00 mg | 26% |
| 421 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 110.00 mg | 26% |
| 422 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 110.00 mg | 26% |
| 423 | Milk, dry, buttermilk, sweet cream | Dairy and Egg Products | 110.00 mg | 26% |
| 424 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 110.00 mg | 26% |
| 425 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 110.00 mg | 26% |
| 426 | Cracker, whole-wheat | Baked Products | 110.00 mg | 26% |
| 427 | Nuts, acorn flour, full-fat | Nuts and Seeds | 110.00 mg | 26% |
| 428 | Candies, bars, peanut | Sweets | 110.00 mg | 26% |
| 429 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 110.00 mg | 26% |
| 430 | Bread, sprouted wheat, commercial, toasted | Baked Products | 110.00 mg | 26% |
| 431 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 109.00 mg | 26% |
| 432 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 109.00 mg | 26% |
| 433 | Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix | Breakfast cereals | 109.00 mg | 26% |
| 434 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 109.00 mg | 26% |
| 435 | Snacks, corn nuts, barbecue | Snacks | 109.00 mg | 26% |
| 436 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 108.00 mg | 26% |
| 437 | Banana, dehydrated or banana powder | Fruits and fruit juices | 108.00 mg | 26% |
| 438 | Snacks, popcorn, oil-popped, unsalted | Snacks | 108.00 mg | 26% |
| 439 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 108.00 mg | 26% |
| 440 | Candies, dark chocolate coated coffee beans | Sweets | 107.00 mg | 25% |
| 441 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 107.00 mg | 25% |
| 442 | Sweet potato, flour | Vegetables and Vegetable Products | 106.00 mg | 25% |
| 443 | Cereal, millet, puffed | Breakfast cereals | 106.00 mg | 25% |
| 444 | Cracker, rye, wafers, seasoned | Baked Products | 106.00 mg | 25% |
| 445 | Taco shell, baked, unsalted | Baked Products | 105.00 mg | 25% |
| 446 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 104.00 mg | 25% |
| 447 | Moth beans, boiled, salted | Legumes and Legume Products | 104.00 mg | 25% |
| 448 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 104.00 mg | 25% |
| 449 | Moth beans, boiled | Legumes and Legume Products | 104.00 mg | 25% |
| 450 | Shallot, freeze-dried | Vegetables and Vegetable Products | 104.00 mg | 25% |
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