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 551–600 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 551 | Lambsquarters, steamed (Northern Plains Indians) | American Indian/Alaska Native Foods | 164.00 mg | 39% | USDA_SR |
| 552 | Peanut butter, lower sugar | Legumes and Legume Products | 164.00 mg | 39% | CNF |
| 553 | Grains, bulgur, dry | Cereals, Grains and Pasta | 164.00 mg | 39% | CNF |
| 554 | Flour, quinoa | Cereal Grains and Pasta | 163.80 mg | 39% | USDA_FF |
| 555 | Spices, mace, ground | Spices and Herbs | 163.00 mg | 39% | USDA_SR |
| 556 | Nuts, hazelnuts or filberts | Nut and Seed Products | 163.00 mg | 39% | USDA_SR |
| 557 | Lambsquarters, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 163.00 mg | 39% | USDA_SR |
| 558 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 163.00 mg | 39% | CNF |
| 559 | Spices, mace, ground | Spices and Herbs | 163.00 mg | 39% | CNF |
| 560 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 161.00 mg | 38% | USDA_SR |
| 561 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 161.00 mg | 38% | USDA_SR |
| 562 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 161.00 mg | 38% | USDA_SR |
| 563 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 161.00 mg | 38% | CNF |
| 564 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 161.00 mg | 38% | CNF |
| 565 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 161.00 mg | 38% | CNF |
| 566 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 161.00 mg | 38% | CNF |
| 567 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 568 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 569 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 570 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 571 | Thyme, fresh | Spices and Herbs | 160.00 mg | 38% | USDA_SR |
| 572 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 573 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 160.00 mg | 38% | USDA_SR |
| 574 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 160.00 mg | 38% | USDA_SR |
| 575 | Rye flour, dark | Cereal Grains and Pasta | 160.00 mg | 38% | USDA_SR |
| 576 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 577 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 578 | Cereal, ready to eat, Chex: honey nut, General Mills | Breakfast cereals | 160.00 mg | 38% | CNF |
| 579 | Beans, kidney, light red, raw | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 580 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 581 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 582 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 583 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 584 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% | CNF |
| 585 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 160.00 mg | 38% | CNF |
| 586 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 160.00 mg | 38% | CNF |
| 587 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 588 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 589 | Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 590 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 160.00 mg | 38% | CNF |
| 591 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 160.00 mg | 38% | CNF |
| 592 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 160.00 mg | 38% | CNF |
| 593 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 160.00 mg | 38% | CNF |
| 594 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 160.00 mg | 38% | CNF |
| 595 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 160.00 mg | 38% | CNF |
| 596 | Spices, thyme, fresh | Spices and Herbs | 160.00 mg | 38% | CNF |
| 597 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 159.00 mg | 38% | USDA_SR |
| 598 | Peanut butter, reduced sodium | Legumes and Legume Products | 159.00 mg | 38% | USDA_SR |
| 599 | Snacks, popcorn, cakes | Snacks | 159.00 mg | 38% | USDA_SR |
| 600 | Peanut butter, reduced sodium | Legumes and Legume Products | 159.00 mg | 38% | CNF |
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