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 501–550 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 172.00 mg | 41% | CNF |
| 502 | Beans, black, mature seeds, raw | Legumes and Legume Products | 171.00 mg | 41% | USDA_SR |
| 503 | Peanuts, virginia, raw | Legumes and Legume Products | 171.00 mg | 41% | USDA_SR |
| 504 | Spices, pepper, black | Spices and Herbs | 171.00 mg | 41% | USDA_SR |
| 505 | Beans, black, mature seeds, raw | Legumes and Legume Products | 171.00 mg | 41% | CNF |
| 506 | Peanuts, Virginia, raw | Legumes and Legume Products | 171.00 mg | 41% | CNF |
| 507 | Spices, pepper, black | Spices and Herbs | 171.00 mg | 41% | CNF |
| 508 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 170.00 mg | 40% | USDA_FF |
| 509 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 170.00 mg | 40% | USDA_FF |
| 510 | Snacks, soy chips or crisps, salted | Snacks | 170.00 mg | 40% | USDA_SR |
| 511 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 170.00 mg | 40% | USDA_SR |
| 512 | Spices, anise seed | Spices and Herbs | 170.00 mg | 40% | USDA_SR |
| 513 | Radishes, oriental, dried | Vegetables and Vegetable Products | 170.00 mg | 40% | USDA_SR |
| 514 | Snacks, soy chips or crisps, salted | Snacks | 170.00 mg | 40% | CNF |
| 515 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 170.00 mg | 40% | CNF |
| 516 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 170.00 mg | 40% | CNF |
| 517 | Spices, anise seeds | Spices and Herbs | 170.00 mg | 40% | CNF |
| 518 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 169.00 mg | 40% | USDA_FF |
| 519 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 168.00 mg | 40% | USDA_SR |
| 520 | Peanuts, spanish, oil-roasted, without salt | Legumes and Legume Products | 168.00 mg | 40% | USDA_SR |
| 521 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 168.00 mg | 40% | USDA_SR |
| 522 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 168.00 mg | 40% | USDA_SR |
| 523 | Peanuts, spanish, oil-roasted, with salt | Legumes and Legume Products | 168.00 mg | 40% | USDA_SR |
| 524 | Peanuts, all types, raw | Legumes and Legume Products | 168.00 mg | 40% | USDA_SR |
| 525 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 168.00 mg | 40% | USDA_SR |
| 526 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 168.00 mg | 40% | USDA_SR |
| 527 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 168.00 mg | 40% | CNF |
| 528 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 168.00 mg | 40% | CNF |
| 529 | Peanuts, all types, raw | Legumes and Legume Products | 168.00 mg | 40% | CNF |
| 530 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 168.00 mg | 40% | CNF |
| 531 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 168.00 mg | 40% | CNF |
| 532 | Flour, buckwheat | Cereal Grains and Pasta | 167.40 mg | 40% | USDA_FF |
| 533 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 167.00 mg | 40% | USDA_FF |
| 534 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 167.00 mg | 40% | USDA_FF |
| 535 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 167.00 mg | 40% | CNF |
| 536 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 166.00 mg | 40% | USDA_FF |
| 537 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 166.00 mg | 40% | USDA_FF |
| 538 | Chickpea flour (besan) | Legumes and Legume Products | 166.00 mg | 40% | USDA_SR |
| 539 | Chickpea flour (besan) | Legumes and Legume Products | 166.00 mg | 40% | CNF |
| 540 | Beverages, lemonade-flavor drink, powder | Beverages | 165.00 mg | 39% | USDA_SR |
| 541 | Sorghum grain | Cereal Grains and Pasta | 165.00 mg | 39% | USDA_SR |
| 542 | Grains, sorghum | Cereals, Grains and Pasta | 165.00 mg | 39% | CNF |
| 543 | Drink, lemonade flavour, powder | Beverages | 165.00 mg | 39% | CNF |
| 544 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 545 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 546 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 547 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 548 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 164.00 mg | 39% | USDA_SR |
| 549 | Peanut spread, reduced sugar | Legumes and Legume Products | 164.00 mg | 39% | USDA_SR |
| 550 | Bulgur, dry | Cereal Grains and Pasta | 164.00 mg | 39% | USDA_SR |
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