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 1–50 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Grains, rice bran, crude | Cereals, Grains and Pasta | 781.00 mg | 186% |
| 2 | Seaweed, agar, dried | Vegetables and Vegetable Products | 770.00 mg | 183% |
| 3 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 760.00 mg | 181% |
| 4 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 721.00 mg | 172% |
| 5 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 716.00 mg | 170% |
| 6 | Spices, basil, dried | Spices and Herbs | 711.00 mg | 169% |
| 7 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 694.00 mg | 165% |
| 8 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 692.00 mg | 165% |
| 9 | Chives, freeze-dried | Vegetables and Vegetable Products | 640.00 mg | 152% |
| 10 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 611.00 mg | 145% |
| 11 | Spices, spearmint, dried | Spices and Herbs | 602.00 mg | 143% |
| 12 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 592.00 mg | 141% |
| 13 | Seeds, hemp seeds, hulled | Nuts and Seeds | 589.00 mg | 140% |
| 14 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 550.00 mg | 131% |
| 15 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 550.00 mg | 131% |
| 16 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 519.00 mg | 124% |
| 17 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 515.00 mg | 123% |
| 18 | Beverages, high protein powder | Beverages | 500.00 mg | 119% |
| 19 | Sweets, cocoa, powder, unsweetened | Sweets | 499.00 mg | 119% |
| 20 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 476.00 mg | 113% |
| 21 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 476.00 mg | 113% |
| 22 | Spices, dill weed, dried | Spices and Herbs | 451.00 mg | 107% |
| 23 | Spices, celery seed | Spices and Herbs | 440.00 mg | 105% |
| 24 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 440.00 mg | 105% |
| 25 | Soy flour, full-fat, raw | Legumes and Legume Products | 429.00 mg | 102% |
| 26 | Spices, sage, ground | Spices and Herbs | 428.00 mg | 102% |
| 27 | Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener | Beverages | 410.00 mg | 98% |
| 28 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 410.00 mg | 98% |
| 29 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 392.00 mg | 93% |
| 30 | Spices, fennel seed | Spices and Herbs | 385.00 mg | 92% |
| 31 | Moth beans, raw | Legumes and Legume Products | 381.00 mg | 91% |
| 32 | Spices, savory, ground | Spices and Herbs | 377.00 mg | 90% |
| 33 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 376.00 mg | 90% |
| 34 | Parsley, freeze-dried | Vegetables and Vegetable Products | 372.00 mg | 89% |
| 35 | Spices, mustard seed, yellow | Spices and Herbs | 370.00 mg | 88% |
| 36 | Peanut flour, defatted, salted | Legumes and Legume Products | 370.00 mg | 88% |
| 37 | Soy flour, full-fat, roasted | Legumes and Legume Products | 369.00 mg | 88% |
| 38 | Spices, cumin seed | Spices and Herbs | 366.00 mg | 87% |
| 39 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 362.00 mg | 86% |
| 40 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 362.00 mg | 86% |
| 41 | Seeds, sesame flour, high-fat | Nuts and Seeds | 361.00 mg | 86% |
| 42 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 356.00 mg | 85% |
| 43 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 353.00 mg | 84% |
| 44 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 353.00 mg | 84% |
| 45 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 350.00 mg | 83% |
| 46 | Spices, poppy seed | Spices and Herbs | 347.00 mg | 83% |
| 47 | Spices, tarragon, dried | Spices and Herbs | 347.00 mg | 83% |
| 48 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 346.00 mg | 82% |
| 49 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 346.00 mg | 82% |
| 50 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 346.00 mg | 82% |
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