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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 96.00 mg | 23% |
| 502 | Malted milk, chocolate flavour, enriched powder | Beverages | 96.00 mg | 23% |
| 503 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 95.00 mg | 23% |
| 504 | Fish, salmon, chinook (spring), raw | Finfish and Shellfish Products | 95.00 mg | 23% |
| 505 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 95.00 mg | 23% |
| 506 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 95.00 mg | 23% |
| 507 | Meatless, bacon bits | Legumes and Legume Products | 95.00 mg | 23% |
| 508 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 95.00 mg | 23% |
| 509 | Granola bar, crunchy, fruit and/or nut | Baked Products | 94.00 mg | 22% |
| 510 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 94.00 mg | 22% |
| 511 | Granola bar, chewy, fruit and/or nut | Baked Products | 94.00 mg | 22% |
| 512 | Snacks, popcorn, microwave, butter flavour | Snacks | 94.00 mg | 22% |
| 513 | Cereal, ready to eat, Weetabix, Weetabix | Breakfast cereals | 94.00 mg | 22% |
| 514 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 94.00 mg | 22% |
| 515 | Instant breakfast, powder | Beverages | 93.00 mg | 22% |
| 516 | Malted milk, natural flavour, powder | Beverages | 93.00 mg | 22% |
| 517 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 93.00 mg | 22% |
| 518 | Grains, wheat, hard white | Cereals, Grains and Pasta | 93.00 mg | 22% |
| 519 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 93.00 mg | 22% |
| 520 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 92.00 mg | 22% |
| 521 | Cereal, ready to eat, Wheat Squares, Organics, President's Choice | Breakfast cereals | 92.00 mg | 22% |
| 522 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 92.00 mg | 22% |
| 523 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 92.00 mg | 22% |
| 524 | Tamarind, raw | Fruits and fruit juices | 92.00 mg | 22% |
| 525 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 92.00 mg | 22% |
| 526 | Snacks, popcorn, cheese flavour | Snacks | 91.00 mg | 22% |
| 527 | Spices, rosemary, fresh | Spices and Herbs | 91.00 mg | 22% |
| 528 | Grains, wheat, soft white | Cereals, Grains and Pasta | 90.00 mg | 21% |
| 529 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 90.00 mg | 21% |
| 530 | Fish, cisco (lake herring, tullibee), native, smoked, dried | Finfish and Shellfish Products | 90.00 mg | 21% |
| 531 | spices, pepper, white | Spices and Herbs | 90.00 mg | 21% |
| 532 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 90.00 mg | 21% |
| 533 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 90.00 mg | 21% |
| 534 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 89.00 mg | 21% |
| 535 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 89.00 mg | 21% |
| 536 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 537 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 89.00 mg | 21% |
| 538 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 89.00 mg | 21% |
| 539 | Fish, smelt, dried | Finfish and Shellfish Products | 89.00 mg | 21% |
| 540 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 541 | Game meat, native, moose, dried | Lamb, Veal and Game | 89.00 mg | 21% |
| 542 | Granola bar, chewy, sweet and salty | Baked Products | 89.00 mg | 21% |
| 543 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 544 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 88.00 mg | 21% |
| 545 | Candies, Reese's Pieces | Sweets | 88.00 mg | 21% |
| 546 | Fish, arctic char, native, meat and skin, dried | Finfish and Shellfish Products | 88.00 mg | 21% |
| 547 | Snacks, tortilla chips, taco | Snacks | 88.00 mg | 21% |
| 548 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 88.00 mg | 21% |
| 549 | Egg, chicken, white, dried | Dairy and Egg Products | 88.00 mg | 21% |
| 550 | Kale, scotch, raw | Vegetables and Vegetable Products | 88.00 mg | 21% |
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