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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Rice bran, crude | Cereal 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 (glandless) | Nut and Seed Products | 760.00 mg | 181% |
| 4 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 721.00 mg | 172% |
| 5 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 716.00 mg | 170% |
| 6 | Spices, basil, dried | Spices and Herbs | 711.00 mg | 169% |
| 7 | Seeds, hemp seed, hulled | Nut and Seed Products | 700.00 mg | 167% |
| 8 | Spices, coriander leaf, dried | Spices and Herbs | 694.00 mg | 165% |
| 9 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 692.00 mg | 165% |
| 10 | Chives, freeze-dried | Vegetables and Vegetable Products | 640.00 mg | 152% |
| 11 | Wheat bran, crude | Cereal Grains and Pasta | 611.00 mg | 145% |
| 12 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 606.00 mg | 144% |
| 13 | Spearmint, dried | Spices and Herbs | 602.00 mg | 143% |
| 14 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 592.00 mg | 141% |
| 15 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 550.00 mg | 131% |
| 16 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 550.00 mg | 131% |
| 17 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 515.00 mg | 123% |
| 18 | Beverages, nutritional shake mix, high protein, powder | Beverages | 500.00 mg | 119% |
| 19 | Cocoa, dry powder, unsweetened | Sweets | 499.00 mg | 119% |
| 20 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 476.00 mg | 113% |
| 21 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 476.00 mg | 113% |
| 22 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | Beverages | 473.00 mg | 113% |
| 23 | Spices, dill weed, dried | Spices and Herbs | 451.00 mg | 107% |
| 24 | Spices, celery seed | Spices and Herbs | 440.00 mg | 105% |
| 25 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 440.00 mg | 105% |
| 26 | Soy flour, full-fat, raw | Legumes and Legume Products | 429.00 mg | 102% |
| 27 | Spices, sage, ground | Spices and Herbs | 428.00 mg | 102% |
| 28 | Beverages, chocolate powder, no sugar added | Beverages | 410.00 mg | 98% |
| 29 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | Dairy and Egg Products | 410.00 mg | 98% |
| 30 | Spices, parsley, dried | Spices and Herbs | 400.00 mg | 95% |
| 31 | Seeds, flaxseed | Nut and Seed Products | 392.00 mg | 93% |
| 32 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 385.00 mg | 92% |
| 33 | Spices, fennel seed | Spices and Herbs | 385.00 mg | 92% |
| 34 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 381.00 mg | 91% |
| 35 | Spices, savory, ground | Spices and Herbs | 377.00 mg | 90% |
| 36 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 376.00 mg | 90% |
| 37 | Parsley, freeze-dried | Vegetables and Vegetable Products | 372.00 mg | 89% |
| 38 | Peanut flour, defatted | Legumes and Legume Products | 370.00 mg | 88% |
| 39 | Peanut butter, chunky, vitamin and mineral fortified | Legumes and Legume Products | 370.00 mg | 88% |
| 40 | Spices, mustard seed, ground | Spices and Herbs | 370.00 mg | 88% |
| 41 | Soy flour, full-fat, roasted | Legumes and Legume Products | 369.00 mg | 88% |
| 42 | Spices, cumin seed | Spices and Herbs | 366.00 mg | 87% |
| 43 | Seeds, sesame butter, paste | Nut and Seed Products | 362.00 mg | 86% |
| 44 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 362.00 mg | 86% |
| 45 | Seeds, sesame flour, high-fat | Nut and Seed Products | 361.00 mg | 86% |
| 46 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 356.00 mg | 85% |
| 47 | Peanut butter, smooth, vitamin and mineral fortified | Legumes and Legume Products | 355.00 mg | 85% |
| 48 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 353.00 mg | 84% |
| 49 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 353.00 mg | 84% |
| 50 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 351.00 mg | 84% |
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