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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 88.00 mg | 21% |
| 552 | Spinach, boiled, drained | Vegetables and Vegetable Products | 87.00 mg | 21% |
| 553 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 87.00 mg | 21% |
| 554 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 87.00 mg | 21% |
| 555 | Snacks, tortilla chips, ranch | Snacks | 87.00 mg | 21% |
| 556 | Mollusks, whelk, unspecified, raw | Finfish and Shellfish Products | 86.00 mg | 20% |
| 557 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 86.00 mg | 20% |
| 558 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 86.00 mg | 20% |
| 559 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 86.00 mg | 20% |
| 560 | Fish, pollock, atlantic (boston blue), baked or broiled | Finfish and Shellfish Products | 86.00 mg | 20% |
| 561 | Soybeans, dry, boiled | Legumes and Legume Products | 86.00 mg | 20% |
| 562 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 85.00 mg | 20% |
| 563 | Cereal, ready to eat, Cheerios: honey nut, General Mills | Breakfast cereals | 85.00 mg | 20% |
| 564 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 85.00 mg | 20% |
| 565 | Prickly pear, raw | Fruits and fruit juices | 85.00 mg | 20% |
| 566 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 85.00 mg | 20% |
| 567 | Roll, dinner, whole wheat | Baked Products | 85.00 mg | 20% |
| 568 | Milk, dry whole | Dairy and Egg Products | 85.00 mg | 20% |
| 569 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 85.00 mg | 20% |
| 570 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 85.00 mg | 20% |
| 571 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 85.00 mg | 20% |
| 572 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 85.00 mg | 20% |
| 573 | Fish, whitefish, native, smoked, dried | Finfish and Shellfish Products | 85.00 mg | 20% |
| 574 | Snacks, tortilla chips, plain, yellow corn | Snacks | 84.00 mg | 20% |
| 575 | Snacks, taro chips | Snacks | 84.00 mg | 20% |
| 576 | Snacks, tortilla chips, plain | Snacks | 84.00 mg | 20% |
| 577 | Fish, steelhead trout, meat, dried | Finfish and Shellfish Products | 84.00 mg | 20% |
| 578 | Bread, whole wheat, commercial, toasted | Baked Products | 84.00 mg | 20% |
| 579 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 84.00 mg | 20% |
| 580 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 84.00 mg | 20% |
| 581 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 84.00 mg | 20% |
| 582 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 84.00 mg | 20% |
| 583 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 84.00 mg | 20% |
| 584 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 83.00 mg | 20% |
| 585 | Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker | Breakfast cereals | 83.00 mg | 20% |
| 586 | Hot chocolate, mix, powder | Beverages | 83.00 mg | 20% |
| 587 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 83.00 mg | 20% |
| 588 | Taco shell, baked | Baked Products | 83.00 mg | 20% |
| 589 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 83.00 mg | 20% |
| 590 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 83.00 mg | 20% |
| 591 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 82.00 mg | 20% |
| 592 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% |
| 593 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 82.00 mg | 20% |
| 594 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 82.00 mg | 20% |
| 595 | Cereal, hot, oats, instant: cookies and cream, dry, Quaker | Breakfast cereals | 82.00 mg | 20% |
| 596 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 82.00 mg | 20% |
| 597 | Nuts, acorns, dried | Nuts and Seeds | 82.00 mg | 20% |
| 598 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 82.00 mg | 20% |
| 599 | Falafel, homemade | Legumes and Legume Products | 82.00 mg | 20% |
| 600 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 82.00 mg | 20% |
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