Foods high in Magnesium (Canadian (CNF))

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 101–150 of 5,346 foods

#	Food	Category	Per 100 g	% DV
101	Nuts, almonds, dried, unblanched, unroasted	Nuts and Seeds	270.00 mg	64%
102	Nuts, almonds, dried, blanched, unroasted	Nuts and Seeds	268.00 mg	64%
103	Beans, mungo, raw	Legumes and Legume Products	267.00 mg	64%
104	Grains, amaranth, flour	Cereals, Grains and Pasta	265.00 mg	63%
105	Sweets, baking chocolate, unsweetened, liquid	Sweets	265.00 mg	63%
106	Spices, saffron	Spices and Herbs	264.00 mg	63%
107	Seeds, pumpkin and squash seeds, whole, roasted	Nuts and Seeds	262.00 mg	62%
108	Seeds, pumpkin and squash seeds, whole, roasted, salted	Nuts and Seeds	262.00 mg	62%
109	Nuts, cashew nuts, dry roasted, salted	Nuts and Seeds	260.00 mg	62%
110	Nuts, cashew nuts, dry roasted	Nuts and Seeds	260.00 mg	62%
111	Spices, cloves, ground	Spices and Herbs	259.00 mg	62%
112	Spices, caraway seed	Spices and Herbs	258.00 mg	61%
113	Nuts, cashew butter, plain	Nuts and Seeds	258.00 mg	61%
114	Spices, dill seed	Spices and Herbs	256.00 mg	61%
115	Spices, curry powder	Spices and Herbs	255.00 mg	61%
116	Nuts, mixed nuts, oil roasted without peanuts, salted	Nuts and Seeds	251.00 mg	60%
117	Nuts, pine nuts, pignolia, dried	Nuts and Seeds	251.00 mg	60%
118	Nuts, mixed nuts, oil roasted without peanuts	Nuts and Seeds	251.00 mg	60%
119	Candies, sesame crunch (crisp)	Sweets	251.00 mg	60%
120	Grains, buckwheat flour, whole-groat	Cereals, Grains and Pasta	251.00 mg	60%
121	Mollusks, snail, raw	Finfish and Shellfish Products	250.00 mg	60%
122	Spices, parsley, dried	Spices and Herbs	249.00 mg	59%
123	Grains, amaranth, raw	Cereals, Grains and Pasta	248.00 mg	59%
124	Grains, rye flour, dark	Cereals, Grains and Pasta	248.00 mg	59%
125	Coffee substitute, cereal grain beverage, powder	Beverages	244.00 mg	58%
126	Sweets, fancy molasses	Sweets	242.00 mg	58%
127	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	240.00 mg	57%
128	Grains, wheat germ, crude	Cereals, Grains and Pasta	239.00 mg	57%
129	Mollusks, conch, baked or broiled	Finfish and Shellfish Products	238.00 mg	57%
130	Nuts, butternuts (long walnuts), dried	Nuts and Seeds	237.00 mg	56%
131	Grains, oat bran, dry	Cereals, Grains and Pasta	235.00 mg	56%
132	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	234.00 mg	56%
133	Beverage, whey protein isolate, powder	Beverages	233.00 mg	55%
134	Grains, buckwheat	Cereals, Grains and Pasta	231.00 mg	55%
135	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	229.00 mg	55%
136	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	229.00 mg	55%
137	Spices, cardamom, ground	Spices and Herbs	229.00 mg	55%
138	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	229.00 mg	55%
139	Soybeans, dry, roasted	Legumes and Legume Products	228.00 mg	54%
140	Candies, chocolate, dark, 70-85% cacao solids	Sweets	228.00 mg	54%
141	Soybean, curd cheese	Legumes and Legume Products	228.00 mg	54%
142	Instant breakfast, powder, chocolate	Beverages	228.00 mg	54%
143	Nuts, mixed nuts, dry roasted with peanuts, salted	Nuts and Seeds	225.00 mg	54%
144	Nuts, mixed nuts, dry roasted with peanuts	Nuts and Seeds	225.00 mg	54%
145	Spices, poultry seasoning	Spices and Herbs	224.00 mg	53%
146	Beans, lima, dry, large, raw	Legumes and Legume Products	224.00 mg	53%
147	Beans, yellow, raw	Legumes and Legume Products	222.00 mg	53%
148	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	221.00 mg	53%
149	Spices, thyme, dried	Spices and Herbs	220.00 mg	52%
150	Spices, rosemary, dried	Spices and Herbs	220.00 mg	52%

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Foods high in Magnesium (Canadian (CNF))

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