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 1051–1100 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
1051	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	101.00 mg	24%	USDA_SR
1052	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	101.00 mg	24%	USDA_SR
1053	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Snacks	101.00 mg	24%	USDA_SR
1054	Bread, spelt, commercial	Baked Products	101.00 mg	24%	CNF
1055	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	101.00 mg	24%	CNF
1056	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Breakfast Cereals	100.00 mg	24%	USDA_SR
1057	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Breakfast Cereals	100.00 mg	24%	USDA_SR
1058	Babyfood, cereal, mixed, dry fortified	Baby Foods	100.00 mg	24%	USDA_SR
1059	Syrups, sorghum	Sweets	100.00 mg	24%	USDA_SR
1060	Bread, sprouted wheat, commercial	Baked Products	100.00 mg	24%	CNF
1061	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	100.00 mg	24%	CNF
1062	Candies, chocolate covered, dietetic or low calorie	Sweets	100.00 mg	24%	CNF
1063	Sweets, syrups, sorghum	Sweets	100.00 mg	24%	CNF
1064	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	100.00 mg	24%	CNF
1065	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	99.00 mg	24%	USDA_SR
1066	Crackers, whole-wheat, low salt	Baked Products	99.00 mg	24%	USDA_SR
1067	Bread, whole-wheat, commercially prepared, toasted	Baked Products	99.00 mg	24%	USDA_SR
1068	Cereals ready-to-eat, POST, ALPHA-BITS	Breakfast Cereals	99.00 mg	24%	USDA_SR
1069	Snacks, tortilla chips, low fat, made with olestra, nacho cheese	Snacks	99.00 mg	24%	USDA_SR
1070	Cereal, hot, oats, instant: golden honey with bran, dry, Quaker	Breakfast cereals	99.00 mg	24%	CNF
1071	Cracker, whole wheat, low sodium	Baked Products	99.00 mg	24%	CNF
1072	Yardlong beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	98.00 mg	23%	USDA_SR
1073	Yardlong beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	98.00 mg	23%	USDA_SR
1074	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	98.00 mg	23%	USDA_SR
1075	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Breakfast Cereals	98.00 mg	23%	USDA_SR
1076	Potatoes, mashed, dehydrated, granules without milk, dry form	Vegetables and Vegetable Products	98.00 mg	23%	USDA_SR
1077	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	98.00 mg	23%	USDA_SR
1078	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Breakfast Cereals	98.00 mg	23%	USDA_SR
1079	Rice, brown, parboiled, dry, UNCLE BEN'S	Cereal Grains and Pasta	98.00 mg	23%	USDA_SR
1080	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	98.00 mg	23%	CNF
1081	Granola bar, crunchy, plain	Baked Products	98.00 mg	23%	CNF
1082	Beans, yardlong, mature seeds, boiled, salted	Legumes and Legume Products	98.00 mg	23%	CNF
1083	Beans, yardlong, mature seeds, boiled	Legumes and Legume Products	98.00 mg	23%	CNF
1084	Beverage mix, chocolate flavour, powder	Beverages	98.00 mg	23%	CNF
1085	Potato, mashed, dehydrated, granules without milk, unprepared	Vegetables and Vegetable Products	98.00 mg	23%	CNF
1086	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	98.00 mg	23%	CNF
1087	Fish, mackerel, Atlantic, cooked, dry heat	Finfish and Shellfish Products	97.00 mg	23%	USDA_SR
1088	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	97.00 mg	23%	USDA_SR
1089	Snacks, tortilla chips, low fat, unsalted	Snacks	97.00 mg	23%	USDA_SR
1090	Barley malt flour	Cereal Grains and Pasta	97.00 mg	23%	USDA_SR
1091	Tortilla chips, low fat, baked without fat	Snacks	97.00 mg	23%	USDA_SR
1092	Snacks, tortilla chips, nacho-flavor, reduced fat	Snacks	97.00 mg	23%	USDA_SR
1093	Snacks, tortilla chips, light (baked with less oil)	Snacks	97.00 mg	23%	USDA_SR
1094	Snacks, granola bars, hard, plain	Snacks	97.00 mg	23%	USDA_SR
1095	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	97.00 mg	23%	CNF
1096	Cracker, 7 grain	Baked Products	97.00 mg	23%	CNF
1097	Snacks, tortilla chips, light (baked with less oil)	Snacks	97.00 mg	23%	CNF
1098	Snacks, tortilla chips, unsalted, low fat	Snacks	97.00 mg	23%	CNF
1099	Snacks, tortilla chips, low fat, baked without fat	Snacks	97.00 mg	23%	CNF
1100	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	97.00 mg	23%	CNF

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Foods high in Magnesium

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