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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Syrups, sorghum | Sweets | 100.00 mg | 24% |
| 502 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 99.00 mg | 24% |
| 503 | Crackers, whole-wheat, low salt | Baked Products | 99.00 mg | 24% |
| 504 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 99.00 mg | 24% |
| 505 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 99.00 mg | 24% |
| 506 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 99.00 mg | 24% |
| 507 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 98.00 mg | 23% |
| 508 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 98.00 mg | 23% |
| 509 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 98.00 mg | 23% |
| 510 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 98.00 mg | 23% |
| 511 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 98.00 mg | 23% |
| 512 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 98.00 mg | 23% |
| 513 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 98.00 mg | 23% |
| 514 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 98.00 mg | 23% |
| 515 | Fish, mackerel, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 97.00 mg | 23% |
| 516 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 97.00 mg | 23% |
| 517 | Snacks, tortilla chips, low fat, unsalted | Snacks | 97.00 mg | 23% |
| 518 | Barley malt flour | Cereal Grains and Pasta | 97.00 mg | 23% |
| 519 | Tortilla chips, low fat, baked without fat | Snacks | 97.00 mg | 23% |
| 520 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 97.00 mg | 23% |
| 521 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 97.00 mg | 23% |
| 522 | Snacks, granola bars, hard, plain | Snacks | 97.00 mg | 23% |
| 523 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 96.00 mg | 23% |
| 524 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 96.00 mg | 23% |
| 525 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 96.00 mg | 23% |
| 526 | Barley flour or meal | Cereal Grains and Pasta | 96.00 mg | 23% |
| 527 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 96.00 mg | 23% |
| 528 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 96.00 mg | 23% |
| 529 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 96.00 mg | 23% |
| 530 | Candies, milk chocolate coated peanuts | Sweets | 96.00 mg | 23% |
| 531 | Snacks, trail mix, tropical | Snacks | 96.00 mg | 23% |
| 532 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 96.00 mg | 23% |
| 533 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 95.00 mg | 23% |
| 534 | Fish, salmon, chinook, raw | Finfish and Shellfish Products | 95.00 mg | 23% |
| 535 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 95.00 mg | 23% |
| 536 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 95.00 mg | 23% |
| 537 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 95.00 mg | 23% |
| 538 | Bacon bits, meatless | Legumes and Legume Products | 95.00 mg | 23% |
| 539 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 95.00 mg | 23% |
| 540 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 95.00 mg | 23% |
| 541 | Grape leaves, raw | Vegetables and Vegetable Products | 95.00 mg | 23% |
| 542 | Baking chocolate, mexican, squares | Sweets | 95.00 mg | 23% |
| 543 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 94.00 mg | 22% |
| 544 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 94.00 mg | 22% |
| 545 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 94.00 mg | 22% |
| 546 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 94.00 mg | 22% |
| 547 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 94.00 mg | 22% |
| 548 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 94.00 mg | 22% |
| 549 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 93.00 mg | 22% |
| 550 | Cereals ready-to-eat, POST, Honey Nut Shredded Wheat | Breakfast Cereals | 93.00 mg | 22% |
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