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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Crackers, whole-wheat | Baked Products | 110.00 mg | 26% |
| 452 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 110.00 mg | 26% |
| 453 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 110.00 mg | 26% |
| 454 | Milk, buttermilk, dried | Dairy and Egg Products | 110.00 mg | 26% |
| 455 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 110.00 mg | 26% |
| 456 | Nuts, acorn flour, full fat | Nut and Seed Products | 110.00 mg | 26% |
| 457 | Candies, peanut bar | Sweets | 110.00 mg | 26% |
| 458 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 110.00 mg | 26% |
| 459 | Rye grain | Cereal Grains and Pasta | 110.00 mg | 26% |
| 460 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 110.00 mg | 26% |
| 461 | Candies, confectioner's coating, peanut butter | Sweets | 110.00 mg | 26% |
| 462 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 109.00 mg | 26% |
| 463 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 109.00 mg | 26% |
| 464 | Snacks, cornnuts, barbecue-flavor | Snacks | 109.00 mg | 26% |
| 465 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 109.00 mg | 26% |
| 466 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 108.00 mg | 26% |
| 467 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 108.00 mg | 26% |
| 468 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 108.00 mg | 26% |
| 469 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 107.00 mg | 25% |
| 470 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 107.00 mg | 25% |
| 471 | Crackers, whole grain, sandwich-type, with peanut butter filling | Baked Products | 107.00 mg | 25% |
| 472 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 107.00 mg | 25% |
| 473 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 107.00 mg | 25% |
| 474 | Candies, dark chocolate coated coffee beans | Sweets | 107.00 mg | 25% |
| 475 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 107.00 mg | 25% |
| 476 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 106.00 mg | 25% |
| 477 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 106.00 mg | 25% |
| 478 | Crackers, rye, wafers, seasoned | Baked Products | 106.00 mg | 25% |
| 479 | Millet, puffed | Breakfast Cereals | 106.00 mg | 25% |
| 480 | Taco shells, baked, without added salt | Baked Products | 105.00 mg | 25% |
| 481 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 105.00 mg | 25% |
| 482 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 104.00 mg | 25% |
| 483 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 104.00 mg | 25% |
| 484 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 104.00 mg | 25% |
| 485 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 104.00 mg | 25% |
| 486 | Shallots, freeze-dried | Vegetables and Vegetable Products | 104.00 mg | 25% |
| 487 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 104.00 mg | 25% |
| 488 | Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | Breakfast Cereals | 103.00 mg | 25% |
| 489 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 103.00 mg | 25% |
| 490 | Dock, raw | Vegetables and Vegetable Products | 103.00 mg | 25% |
| 491 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 102.00 mg | 24% |
| 492 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 102.00 mg | 24% |
| 493 | Snacks, peas, roasted, wasabi-flavored | Snacks | 102.00 mg | 24% |
| 494 | Crackers, toast thins, low sodium | Baked Products | 102.00 mg | 24% |
| 495 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 101.00 mg | 24% |
| 496 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 101.00 mg | 24% |
| 497 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 101.00 mg | 24% |
| 498 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 100.00 mg | 24% |
| 499 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 100.00 mg | 24% |
| 500 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 100.00 mg | 24% |
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