Foods high in Magnesium (Canadian (CNF))

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 651–700 of 5,346 foods

#	Food	Category	Per 100 g	% DV
651	Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's	Breakfast cereals	75.00 mg	18%
652	Babyfood, cereal, mixed grain, with milk powder, dry	Babyfoods	75.00 mg	18%
653	Mountain sorrel, native, leaves, raw	Vegetables and Vegetable Products	75.00 mg	18%
654	Snacks, potato chips, sour cream and onion	Snacks	74.00 mg	18%
655	Beans, lima, boiled, drained, with salt	Vegetables and Vegetable Products	74.00 mg	18%
656	Bread, multigrain, commercial, reduced sodium	Baked Products	74.00 mg	18%
657	Nuts, European chestnuts (sweet), dried, peeled	Nuts and Seeds	74.00 mg	18%
658	Nuts, European chestnuts (sweet), dried, unpeeled	Nuts and Seeds	74.00 mg	18%
659	Fish, sablefish (black cod), smoked	Finfish and Shellfish Products	74.00 mg	18%
660	Beans, lima, boiled, drained	Vegetables and Vegetable Products	74.00 mg	18%
661	Beans, yellow, boiled, salted	Legumes and Legume Products	74.00 mg	18%
662	Bread, multigrain, commercial	Baked Products	74.00 mg	18%
663	Beans, yellow, boiled	Legumes and Legume Products	74.00 mg	18%
664	Soy sauce (made with soy and wheat), shoyu, regular	Legumes and Legume Products	74.00 mg	18%
665	Potato, mashed, dehydrated, granules with milk, unprepared	Vegetables and Vegetable Products	74.00 mg	18%
666	Fish, grayling, native, cooked	Finfish and Shellfish Products	73.00 mg	17%
667	Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's	Breakfast cereals	73.00 mg	17%
668	Cereal, ready to eat, honey almond flax, Kashi	Breakfast cereals	72.00 mg	17%
669	Sweets, syrups, malt	Sweets	72.00 mg	17%
670	Game meat, native, narwhal, meat, dried	Lamb, Veal and Game	72.00 mg	17%
671	Candies, bars, Snickers	Sweets	72.00 mg	17%
672	Candies, bars, Mars almond	Sweets	72.00 mg	17%
673	Shake and bake, dry	Baked Products	72.00 mg	17%
674	Snacks, corn-based, extruded, chips, plain	Snacks	72.00 mg	17%
675	Cracker, wheat	Baked Products	72.00 mg	17%
676	Egg, chicken, white, dried, powder, glucose reduced	Dairy and Egg Products	72.00 mg	17%
677	Soybeans, mature seeds, sprouted, bean sprouts, raw	Vegetables and Vegetable Products	72.00 mg	17%
678	Tortilla, ready-to-bake / fry, corn	Baked Products	72.00 mg	17%
679	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	72.00 mg	17%
680	Fish, sablefish (black cod), baked or broiled	Finfish and Shellfish Products	71.00 mg	17%
681	Swamp cabbage (skunk cabbage, water convulvolus), raw	Vegetables and Vegetable Products	71.00 mg	17%
682	English muffin, whole wheat	Baked Products	71.00 mg	17%
683	Bread, whole grain (whole-wheat), with added fibre, commercial, toasted	Baked Products	71.00 mg	17%
684	Snacks, plantain chips	Snacks	71.00 mg	17%
685	Snacks, crisped rice bar, almond	Snacks	71.00 mg	17%
686	Cereal, ready to eat, On Track, President's Choice	Breakfast cereals	71.00 mg	17%
687	Hummus, commercial	Legumes and Legume Products	71.00 mg	17%
688	Cracker, roasted vegetable	Baked Products	71.00 mg	17%
689	Bread, 60% whole wheat, commercial, toasted	Baked Products	70.00 mg	17%
690	Snacks, corn-based, extruded, chips, unsalted	Snacks	70.00 mg	17%
691	Grains, rye flour, light	Cereals, Grains and Pasta	70.00 mg	17%
692	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	70.00 mg	17%
693	Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker	Baked Products	70.00 mg	17%
694	Cracker, saltine (also oyster, soda, soup), whole wheat (includes multigrain)	Baked Products	70.00 mg	17%
695	Malted milk, chocolate flavour, powder	Beverages	70.00 mg	17%
696	Cake, gingerbread, homemade	Baked Products	70.00 mg	17%
697	Beans, black, mature seeds, boiled	Legumes and Legume Products	70.00 mg	17%
698	Beet greens, raw	Vegetables and Vegetable Products	70.00 mg	17%
699	Sweet potato leaves, raw	Vegetables and Vegetable Products	70.00 mg	17%
700	Beans, black, mature seeds, boiled, salted	Legumes and Legume Products	70.00 mg	17%

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Foods high in Magnesium (Canadian (CNF))

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