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 951–1000 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 951 | Grains, rice flour, brown | Cereals, Grains and Pasta | 112.00 mg | 27% | CNF |
| 952 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 111.00 mg | 26% | USDA_SR |
| 953 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mg | 26% | USDA_SR |
| 954 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 111.00 mg | 26% | CNF |
| 955 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mg | 26% | CNF |
| 956 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 111.00 mg | 26% | CNF |
| 957 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 111.00 mg | 26% | CNF |
| 958 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 110.00 mg | 26% | USDA_SR |
| 959 | Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | Breakfast Cereals | 110.00 mg | 26% | USDA_SR |
| 960 | Crackers, whole-wheat | Baked Products | 110.00 mg | 26% | USDA_SR |
| 961 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 110.00 mg | 26% | USDA_SR |
| 962 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 110.00 mg | 26% | USDA_SR |
| 963 | Milk, buttermilk, dried | Dairy and Egg Products | 110.00 mg | 26% | USDA_SR |
| 964 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 110.00 mg | 26% | USDA_SR |
| 965 | Nuts, acorn flour, full fat | Nut and Seed Products | 110.00 mg | 26% | USDA_SR |
| 966 | Candies, peanut bar | Sweets | 110.00 mg | 26% | USDA_SR |
| 967 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 110.00 mg | 26% | USDA_SR |
| 968 | Rye grain | Cereal Grains and Pasta | 110.00 mg | 26% | USDA_SR |
| 969 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 110.00 mg | 26% | USDA_SR |
| 970 | Candies, confectioner's coating, peanut butter | Sweets | 110.00 mg | 26% | USDA_SR |
| 971 | Bread, sprouted wheat, commercial, toasted | Baked Products | 110.00 mg | 26% | CNF |
| 972 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 110.00 mg | 26% | CNF |
| 973 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 110.00 mg | 26% | CNF |
| 974 | Candies, bars, peanut | Sweets | 110.00 mg | 26% | CNF |
| 975 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 110.00 mg | 26% | CNF |
| 976 | Cracker, whole-wheat | Baked Products | 110.00 mg | 26% | CNF |
| 977 | Nuts, acorn flour, full-fat | Nuts and Seeds | 110.00 mg | 26% | CNF |
| 978 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 110.00 mg | 26% | CNF |
| 979 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 110.00 mg | 26% | CNF |
| 980 | Milk, dry, buttermilk, sweet cream | Dairy and Egg Products | 110.00 mg | 26% | CNF |
| 981 | Nuts, pistachio nuts, raw | Nut and Seed Products | 109.70 mg | 26% | USDA_FF |
| 982 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 109.00 mg | 26% | USDA_SR |
| 983 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 109.00 mg | 26% | USDA_SR |
| 984 | Snacks, cornnuts, barbecue-flavor | Snacks | 109.00 mg | 26% | USDA_SR |
| 985 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 109.00 mg | 26% | USDA_SR |
| 986 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 109.00 mg | 26% | CNF |
| 987 | Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix | Breakfast cereals | 109.00 mg | 26% | CNF |
| 988 | Snacks, corn nuts, barbecue | Snacks | 109.00 mg | 26% | CNF |
| 989 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 109.00 mg | 26% | CNF |
| 990 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 109.00 mg | 26% | CNF |
| 991 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 108.90 mg | 26% | USDA_FF |
| 992 | Wild rice, dry, raw | Cereal Grains and Pasta | 108.50 mg | 26% | USDA_FF |
| 993 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 108.00 mg | 26% | USDA_SR |
| 994 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 108.00 mg | 26% | USDA_SR |
| 995 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 108.00 mg | 26% | USDA_SR |
| 996 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 108.00 mg | 26% | CNF |
| 997 | Snacks, popcorn, oil-popped, unsalted | Snacks | 108.00 mg | 26% | CNF |
| 998 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 108.00 mg | 26% | CNF |
| 999 | Banana, dehydrated or banana powder | Fruits and fruit juices | 108.00 mg | 26% | CNF |
| 1000 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 107.00 mg | 25% | USDA_FF |
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