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 451–500 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 451 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 179.00 mg | 43% | USDA_SR |
| 452 | Winged beans, mature seeds, raw | Legumes and Legume Products | 179.00 mg | 43% | USDA_SR |
| 453 | Candied foods, ginger root, crystallized | Sweets | 179.00 mg | 43% | CNF |
| 454 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 179.00 mg | 43% | CNF |
| 455 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% | USDA_FF |
| 456 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% | USDA_FF |
| 457 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% | USDA_FF |
| 458 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 178.00 mg | 42% | USDA_FF |
| 459 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 178.00 mg | 42% | USDA_SR |
| 460 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 178.00 mg | 42% | USDA_SR |
| 461 | Spices, paprika | Spices and Herbs | 178.00 mg | 42% | USDA_SR |
| 462 | Tomato powder | Vegetables and Vegetable Products | 178.00 mg | 42% | USDA_SR |
| 463 | Peanuts, all types, dry roasted | Legumes and Legume Products | 178.00 mg | 42% | CNF |
| 464 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 178.00 mg | 42% | CNF |
| 465 | Tomato powder | Vegetables and Vegetable Products | 178.00 mg | 42% | CNF |
| 466 | Spices, paprika | Spices and Herbs | 178.00 mg | 42% | CNF |
| 467 | Wild rice, raw | Cereal Grains and Pasta | 177.00 mg | 42% | USDA_SR |
| 468 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 177.00 mg | 42% | USDA_SR |
| 469 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 177.00 mg | 42% | CNF |
| 470 | Grains, oats | Cereals, Grains and Pasta | 177.00 mg | 42% | CNF |
| 471 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 176.00 mg | 42% | USDA_FF |
| 472 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 176.00 mg | 42% | USDA_FF |
| 473 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 176.00 mg | 42% | USDA_SR |
| 474 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 176.00 mg | 42% | USDA_SR |
| 475 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 176.00 mg | 42% | USDA_SR |
| 476 | Whey, sweet, dried | Dairy and Egg Products | 176.00 mg | 42% | USDA_SR |
| 477 | Chocolate, dark, 60-69% cacao solids | Sweets | 176.00 mg | 42% | USDA_SR |
| 478 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 176.00 mg | 42% | CNF |
| 479 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 176.00 mg | 42% | CNF |
| 480 | Peanut butter, natural | Legumes and Legume Products | 176.00 mg | 42% | CNF |
| 481 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 176.00 mg | 42% | CNF |
| 482 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 176.00 mg | 42% | CNF |
| 483 | Beans, pinto, raw | Legumes and Legume Products | 176.00 mg | 42% | CNF |
| 484 | Whey, sweet, dry | Dairy and Egg Products | 176.00 mg | 42% | CNF |
| 485 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 175.00 mg | 42% | USDA_SR |
| 486 | Sauce, fish, ready-to-serve | Soups, Sauces, and Gravies | 175.00 mg | 42% | USDA_SR |
| 487 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 175.00 mg | 42% | USDA_SR |
| 488 | Sauce, fish, ready-to-serve | Soups, Sauces and Gravies | 175.00 mg | 42% | CNF |
| 489 | Beans, navy, raw | Legumes and Legume Products | 175.00 mg | 42% | CNF |
| 490 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 175.00 mg | 42% | CNF |
| 491 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 174.00 mg | 41% | USDA_SR |
| 492 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 174.00 mg | 41% | USDA_SR |
| 493 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 174.00 mg | 41% | CNF |
| 494 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 173.00 mg | 41% | USDA_SR |
| 495 | Nuts, hickorynuts, dried | Nut and Seed Products | 173.00 mg | 41% | USDA_SR |
| 496 | Nuts, hickory nuts, dried | Nuts and Seeds | 173.00 mg | 41% | CNF |
| 497 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 173.00 mg | 41% | CNF |
| 498 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 172.00 mg | 41% | USDA_SR |
| 499 | Mollusks, whelk, unspecified, cooked, moist heat | Finfish and Shellfish Products | 172.00 mg | 41% | USDA_SR |
| 500 | Mollusks, whelk, unspecified, boiled or steamed | Finfish and Shellfish Products | 172.00 mg | 41% | CNF |
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