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 1001–1050 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 107.00 mg | 25% | USDA_SR |
| 1002 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 107.00 mg | 25% | USDA_SR |
| 1003 | Crackers, whole grain, sandwich-type, with peanut butter filling | Baked Products | 107.00 mg | 25% | USDA_SR |
| 1004 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 107.00 mg | 25% | USDA_SR |
| 1005 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 107.00 mg | 25% | USDA_SR |
| 1006 | Candies, dark chocolate coated coffee beans | Sweets | 107.00 mg | 25% | USDA_SR |
| 1007 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 107.00 mg | 25% | USDA_SR |
| 1008 | Candies, dark chocolate coated coffee beans | Sweets | 107.00 mg | 25% | CNF |
| 1009 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 107.00 mg | 25% | CNF |
| 1010 | Nuts, macadamia nuts, raw | Nut and Seed Products | 106.80 mg | 25% | USDA_FF |
| 1011 | Lentils, dry | Legumes and Legume Products | 106.70 mg | 25% | USDA_FF |
| 1012 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 106.00 mg | 25% | USDA_SR |
| 1013 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 106.00 mg | 25% | USDA_SR |
| 1014 | Crackers, rye, wafers, seasoned | Baked Products | 106.00 mg | 25% | USDA_SR |
| 1015 | Millet, puffed | Breakfast Cereals | 106.00 mg | 25% | USDA_SR |
| 1016 | Cereal, millet, puffed | Breakfast cereals | 106.00 mg | 25% | CNF |
| 1017 | Sweet potato, flour | Vegetables and Vegetable Products | 106.00 mg | 25% | CNF |
| 1018 | Cracker, rye, wafers, seasoned | Baked Products | 106.00 mg | 25% | CNF |
| 1019 | Soup, bean with bacon, dehydrated | Soups, Sauces and Gravies | 106.00 mg | 25% | CNF |
| 1020 | Millet, whole grain | Cereal Grains and Pasta | 105.50 mg | 25% | USDA_FF |
| 1021 | Taco shells, baked, without added salt | Baked Products | 105.00 mg | 25% | USDA_SR |
| 1022 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 105.00 mg | 25% | USDA_SR |
| 1023 | Taco shell, baked, unsalted | Baked Products | 105.00 mg | 25% | CNF |
| 1024 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 104.00 mg | 25% | USDA_SR |
| 1025 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 104.00 mg | 25% | USDA_SR |
| 1026 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 104.00 mg | 25% | USDA_SR |
| 1027 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 104.00 mg | 25% | USDA_SR |
| 1028 | Shallots, freeze-dried | Vegetables and Vegetable Products | 104.00 mg | 25% | USDA_SR |
| 1029 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 104.00 mg | 25% | USDA_SR |
| 1030 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 104.00 mg | 25% | CNF |
| 1031 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 104.00 mg | 25% | CNF |
| 1032 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 104.00 mg | 25% | CNF |
| 1033 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 104.00 mg | 25% | CNF |
| 1034 | Moth beans, boiled, salted | Legumes and Legume Products | 104.00 mg | 25% | CNF |
| 1035 | Moth beans, boiled | Legumes and Legume Products | 104.00 mg | 25% | CNF |
| 1036 | Shallot, freeze-dried | Vegetables and Vegetable Products | 104.00 mg | 25% | CNF |
| 1037 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 104.00 mg | 25% | CNF |
| 1038 | Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | Breakfast Cereals | 103.00 mg | 25% | USDA_SR |
| 1039 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 103.00 mg | 25% | USDA_SR |
| 1040 | Dock, raw | Vegetables and Vegetable Products | 103.00 mg | 25% | USDA_SR |
| 1041 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 103.00 mg | 25% | CNF |
| 1042 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 103.00 mg | 25% | CNF |
| 1043 | Dock (sorrel), raw | Vegetables and Vegetable Products | 103.00 mg | 25% | CNF |
| 1044 | Nuts, pecans, halves, raw | Nut and Seed Products | 102.90 mg | 25% | USDA_FF |
| 1045 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 102.00 mg | 24% | USDA_SR |
| 1046 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 102.00 mg | 24% | USDA_SR |
| 1047 | Snacks, peas, roasted, wasabi-flavored | Snacks | 102.00 mg | 24% | USDA_SR |
| 1048 | Crackers, toast thins, low sodium | Baked Products | 102.00 mg | 24% | USDA_SR |
| 1049 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 102.00 mg | 24% | CNF |
| 1050 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 102.00 mg | 24% | CNF |
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