Foods high in Magnesium

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 901–950 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
901	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	116.00 mg	28%	CNF
902	Rice, brown, long grain, unenriched, raw	Cereal Grains and Pasta	115.00 mg	27%	USDA_FF
903	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Breakfast Cereals	115.00 mg	27%	USDA_SR
904	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Breakfast Cereals	115.00 mg	27%	USDA_SR
905	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Breakfast Cereals	115.00 mg	27%	USDA_SR
906	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Breakfast Cereals	115.00 mg	27%	USDA_SR
907	Natto	Legumes and Legume Products	115.00 mg	27%	USDA_SR
908	Babyfood, cereal, barley, dry fortified	Baby Foods	115.00 mg	27%	USDA_SR
909	Cheese, American, nonfat or fat free	Dairy and Egg Products	115.00 mg	27%	USDA_SR
910	Seeds, breadnut tree seeds, dried	Nut and Seed Products	115.00 mg	27%	USDA_SR
911	Candies, semisweet chocolate, made with butter	Sweets	115.00 mg	27%	USDA_SR
912	Nuts, chestnuts, japanese, dried	Nut and Seed Products	115.00 mg	27%	USDA_SR
913	Candies, semisweet chocolate	Sweets	115.00 mg	27%	USDA_SR
914	Candies, bars / chips, semisweet chocolate with butter	Sweets	115.00 mg	27%	CNF
915	Sweets, chocolate, semisweet, made with butter	Sweets	115.00 mg	27%	CNF
916	Candies, bars / chips, semisweet chocolate	Sweets	115.00 mg	27%	CNF
917	Soybean, fermented products, natto	Legumes and Legume Products	115.00 mg	27%	CNF
918	Nuts, Japanese chestnuts, dried	Nuts and Seeds	115.00 mg	27%	CNF
919	Seeds, breadnuttree seeds, dried	Nuts and Seeds	115.00 mg	27%	CNF
920	Cereal, ready to eat, Shredded Wheat: spoon size, Post	Breakfast cereals	115.00 mg	27%	CNF
921	Soup, tomato vegetable, dehydrated	Soups, Sauces and Gravies	115.00 mg	27%	CNF
922	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Breakfast Cereals	114.00 mg	27%	USDA_SR
923	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	114.00 mg	27%	USDA_SR
924	Snacks, corn cakes, very low sodium	Snacks	114.00 mg	27%	USDA_SR
925	Millet, raw	Cereal Grains and Pasta	114.00 mg	27%	USDA_SR
926	Snacks, rice cakes, brown rice, corn	Snacks	114.00 mg	27%	USDA_SR
927	Snacks, corn cakes	Snacks	114.00 mg	27%	USDA_SR
928	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	114.00 mg	27%	CNF
929	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	114.00 mg	27%	CNF
930	Grains, millet, dry	Cereals, Grains and Pasta	114.00 mg	27%	CNF
931	Snacks, corn cakes, very low sodium	Snacks	114.00 mg	27%	CNF
932	Snacks, corn cakes	Snacks	114.00 mg	27%	CNF
933	Snacks, rice cakes, brown rice, corn	Snacks	114.00 mg	27%	CNF
934	Rice, black, unenriched, raw	Cereal Grains and Pasta	113.40 mg	27%	USDA_FF
935	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Breakfast Cereals	113.00 mg	27%	USDA_SR
936	Spices, onion powder	Spices and Herbs	113.00 mg	27%	USDA_SR
937	Peppers, ancho, dried	Vegetables and Vegetable Products	113.00 mg	27%	USDA_SR
938	Candies, sweet chocolate	Sweets	113.00 mg	27%	USDA_SR
939	Snacks, KRAFT, CORNNUTS, plain	Snacks	113.00 mg	27%	USDA_SR
940	Pepper, ancho, dried	Vegetables and Vegetable Products	113.00 mg	27%	CNF
941	Candies, bars, sweet chocolate	Sweets	113.00 mg	27%	CNF
942	Snacks, corn nuts, plain	Snacks	113.00 mg	27%	CNF
943	Spices, onion powder	Spices and Herbs	113.00 mg	27%	CNF
944	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	112.00 mg	27%	USDA_SR
945	Yellow rice with seasoning, dry packet mix, unprepared	Meals, Entrees, and Side Dishes	112.00 mg	27%	USDA_SR
946	Rice flour, brown	Cereal Grains and Pasta	112.00 mg	27%	USDA_SR
947	Raspberry juice concentrate	Fruits and Fruit Juices	112.00 mg	27%	USDA_SR
948	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	112.00 mg	27%	CNF
949	Bread, spelt, commercial, toasted	Baked Products	112.00 mg	27%	CNF
950	Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills	Breakfast cereals	112.00 mg	27%	CNF

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Foods high in Magnesium

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