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 1101–1150 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1101 | Grains, barley, malt flour | Cereals, Grains and Pasta | 97.00 mg | 23% | CNF |
| 1102 | Snacks, tortilla chips, nacho, light | Snacks | 97.00 mg | 23% | CNF |
| 1103 | Fish, mackerel, atlantic, baked or broiled | Finfish and Shellfish Products | 97.00 mg | 23% | CNF |
| 1104 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 96.00 mg | 23% | USDA_SR |
| 1105 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 96.00 mg | 23% | USDA_SR |
| 1106 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 96.00 mg | 23% | USDA_SR |
| 1107 | Barley flour or meal | Cereal Grains and Pasta | 96.00 mg | 23% | USDA_SR |
| 1108 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 96.00 mg | 23% | USDA_SR |
| 1109 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 96.00 mg | 23% | USDA_SR |
| 1110 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 96.00 mg | 23% | USDA_SR |
| 1111 | Candies, milk chocolate coated peanuts | Sweets | 96.00 mg | 23% | USDA_SR |
| 1112 | Snacks, trail mix, tropical | Snacks | 96.00 mg | 23% | USDA_SR |
| 1113 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 96.00 mg | 23% | USDA_SR |
| 1114 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 96.00 mg | 23% | CNF |
| 1115 | Grains, barley flour | Cereals, Grains and Pasta | 96.00 mg | 23% | CNF |
| 1116 | Candies, milk chocolate coated peanuts | Sweets | 96.00 mg | 23% | CNF |
| 1117 | Snacks, trail mix, tropical | Snacks | 96.00 mg | 23% | CNF |
| 1118 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 96.00 mg | 23% | CNF |
| 1119 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 96.00 mg | 23% | CNF |
| 1120 | Malted milk, chocolate flavour, enriched powder | Beverages | 96.00 mg | 23% | CNF |
| 1121 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 96.00 mg | 23% | CNF |
| 1122 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 96.00 mg | 23% | CNF |
| 1123 | Flour, rye | Cereal Grains and Pasta | 95.39 mg | 23% | USDA_FF |
| 1124 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 95.00 mg | 23% | USDA_SR |
| 1125 | Fish, salmon, chinook, raw | Finfish and Shellfish Products | 95.00 mg | 23% | USDA_SR |
| 1126 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 95.00 mg | 23% | USDA_SR |
| 1127 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 95.00 mg | 23% | USDA_SR |
| 1128 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 95.00 mg | 23% | USDA_SR |
| 1129 | Bacon bits, meatless | Legumes and Legume Products | 95.00 mg | 23% | USDA_SR |
| 1130 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 95.00 mg | 23% | USDA_SR |
| 1131 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 95.00 mg | 23% | USDA_SR |
| 1132 | Grape leaves, raw | Vegetables and Vegetable Products | 95.00 mg | 23% | USDA_SR |
| 1133 | Baking chocolate, mexican, squares | Sweets | 95.00 mg | 23% | USDA_SR |
| 1134 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 95.00 mg | 23% | CNF |
| 1135 | Meatless, bacon bits | Legumes and Legume Products | 95.00 mg | 23% | CNF |
| 1136 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 95.00 mg | 23% | CNF |
| 1137 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 95.00 mg | 23% | CNF |
| 1138 | Fish, salmon, chinook (spring), raw | Finfish and Shellfish Products | 95.00 mg | 23% | CNF |
| 1139 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 95.00 mg | 23% | CNF |
| 1140 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 94.00 mg | 22% | USDA_SR |
| 1141 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 94.00 mg | 22% | USDA_SR |
| 1142 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 94.00 mg | 22% | USDA_SR |
| 1143 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 94.00 mg | 22% | USDA_SR |
| 1144 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 94.00 mg | 22% | USDA_SR |
| 1145 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 94.00 mg | 22% | USDA_SR |
| 1146 | Granola bar, chewy, fruit and/or nut | Baked Products | 94.00 mg | 22% | CNF |
| 1147 | Granola bar, crunchy, fruit and/or nut | Baked Products | 94.00 mg | 22% | CNF |
| 1148 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 94.00 mg | 22% | CNF |
| 1149 | Snacks, popcorn, microwave, butter flavour | Snacks | 94.00 mg | 22% | CNF |
| 1150 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 94.00 mg | 22% | CNF |
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