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 1201–1250 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 90.00 mg | 21% | USDA_SR |
| 1202 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 90.00 mg | 21% | USDA_SR |
| 1203 | Wheat, soft white | Cereal Grains and Pasta | 90.00 mg | 21% | USDA_SR |
| 1204 | Candies, milk chocolate, with almonds | Sweets | 90.00 mg | 21% | USDA_SR |
| 1205 | Fish, cisco (lake herring, tullibee), native, smoked, dried | Finfish and Shellfish Products | 90.00 mg | 21% | CNF |
| 1206 | Grains, wheat, soft white | Cereals, Grains and Pasta | 90.00 mg | 21% | CNF |
| 1207 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 90.00 mg | 21% | CNF |
| 1208 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 90.00 mg | 21% | CNF |
| 1209 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 90.00 mg | 21% | CNF |
| 1210 | spices, pepper, white | Spices and Herbs | 90.00 mg | 21% | CNF |
| 1211 | Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | Breakfast Cereals | 89.00 mg | 21% | USDA_SR |
| 1212 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 89.00 mg | 21% | USDA_SR |
| 1213 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 89.00 mg | 21% | USDA_SR |
| 1214 | Candies, NESTLE, BUTTERFINGER Crisp | Sweets | 89.00 mg | 21% | USDA_SR |
| 1215 | Potato chips, without salt, reduced fat | Snacks | 89.00 mg | 21% | USDA_SR |
| 1216 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 89.00 mg | 21% | USDA_SR |
| 1217 | Snacks, potato chips, reduced fat | Snacks | 89.00 mg | 21% | USDA_SR |
| 1218 | Dock, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mg | 21% | USDA_SR |
| 1219 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 89.00 mg | 21% | USDA_SR |
| 1220 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 89.00 mg | 21% | USDA_SR |
| 1221 | Granola bar, chewy, sweet and salty | Baked Products | 89.00 mg | 21% | CNF |
| 1222 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mg | 21% | CNF |
| 1223 | Fish, smelt, dried | Finfish and Shellfish Products | 89.00 mg | 21% | CNF |
| 1224 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 89.00 mg | 21% | CNF |
| 1225 | Game meat, native, moose, dried | Lamb, Veal and Game | 89.00 mg | 21% | CNF |
| 1226 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 89.00 mg | 21% | CNF |
| 1227 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 89.00 mg | 21% | CNF |
| 1228 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 89.00 mg | 21% | CNF |
| 1229 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 89.00 mg | 21% | CNF |
| 1230 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 89.00 mg | 21% | CNF |
| 1231 | Flour, barley | Cereal Grains and Pasta | 88.04 mg | 21% | USDA_FF |
| 1232 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 88.00 mg | 21% | USDA_SR |
| 1233 | Egg, white, dried | Dairy and Egg Products | 88.00 mg | 21% | USDA_SR |
| 1234 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 88.00 mg | 21% | USDA_SR |
| 1235 | Candies, REESE'S PIECES Candy | Sweets | 88.00 mg | 21% | USDA_SR |
| 1236 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 88.00 mg | 21% | USDA_SR |
| 1237 | Snacks, tortilla chips, taco-flavor | Snacks | 88.00 mg | 21% | USDA_SR |
| 1238 | Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | Snacks | 88.00 mg | 21% | USDA_SR |
| 1239 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 88.00 mg | 21% | CNF |
| 1240 | Fish, arctic char, native, meat and skin, dried | Finfish and Shellfish Products | 88.00 mg | 21% | CNF |
| 1241 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 88.00 mg | 21% | CNF |
| 1242 | Egg, chicken, white, dried | Dairy and Egg Products | 88.00 mg | 21% | CNF |
| 1243 | Candies, Reese's Pieces | Sweets | 88.00 mg | 21% | CNF |
| 1244 | Snacks, tortilla chips, taco | Snacks | 88.00 mg | 21% | CNF |
| 1245 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 88.00 mg | 21% | CNF |
| 1246 | Kale, scotch, raw | Vegetables and Vegetable Products | 88.00 mg | 21% | CNF |
| 1247 | Egg, white, dried | Dairy and Egg Products | 87.60 mg | 21% | USDA_FF |
| 1248 | Muffins, wheat bran, dry mix | Baked Products | 87.00 mg | 21% | USDA_SR |
| 1249 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 87.00 mg | 21% | USDA_SR |
| 1250 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 87.00 mg | 21% | USDA_SR |
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