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 151–200 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 151 | Flour, soy, defatted | Legumes and Legume Products | 313.00 mg | 75% | USDA_FF |
| 152 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | Breakfast Cereals | 313.00 mg | 75% | USDA_SR |
| 153 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 313.00 mg | 75% | CNF |
| 154 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 311.00 mg | 74% | USDA_SR |
| 155 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 311.00 mg | 74% | USDA_SR |
| 156 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 311.00 mg | 74% | USDA_SR |
| 157 | Coffee, instant, decaffeinated, powder | Beverages | 311.00 mg | 74% | CNF |
| 158 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 311.00 mg | 74% | CNF |
| 159 | Seeds, sunflower seed butter | Nuts and Seeds | 311.00 mg | 74% | CNF |
| 160 | Soy meal, defatted, raw | Legumes and Legume Products | 306.00 mg | 73% | USDA_SR |
| 161 | Soy meal, defatted, raw | Legumes and Legume Products | 306.00 mg | 73% | CNF |
| 162 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 305.00 mg | 73% | CNF |
| 163 | Nuts, pilinuts, dried | Nut and Seed Products | 302.00 mg | 72% | USDA_SR |
| 164 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 302.00 mg | 72% | CNF |
| 165 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 301.90 mg | 72% | USDA_FF |
| 166 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 300.00 mg | 71% | USDA_SR |
| 167 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 300.00 mg | 71% | CNF |
| 168 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 300.00 mg | 71% | CNF |
| 169 | Nuts, cashew nuts, raw | Nut and Seed Products | 292.00 mg | 70% | USDA_SR |
| 170 | Nuts, cashew nuts, raw | Nuts and Seeds | 292.00 mg | 70% | CNF |
| 171 | Soy flour, defatted | Legumes and Legume Products | 290.00 mg | 69% | USDA_SR |
| 172 | Soy flour, defatted | Legumes and Legume Products | 290.00 mg | 69% | CNF |
| 173 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 290.00 mg | 69% | CNF |
| 174 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 290.00 mg | 69% | CNF |
| 175 | Nuts, almond meal, partially defatted, salted | Nuts and Seeds | 288.00 mg | 69% | CNF |
| 176 | Nuts, almond meal, partially defatted | Nuts and Seeds | 288.00 mg | 69% | CNF |
| 177 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 286.00 mg | 68% | USDA_SR |
| 178 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 286.00 mg | 68% | CNF |
| 179 | Soy flour, low-fat | Legumes and Legume Products | 285.00 mg | 68% | USDA_SR |
| 180 | Soy flour, low fat | Legumes and Legume Products | 285.00 mg | 68% | CNF |
| 181 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 284.00 mg | 68% | CNF |
| 182 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 283.00 mg | 67% | USDA_SR |
| 183 | Beans, hyacinth, raw | Legumes and Legume Products | 283.00 mg | 67% | CNF |
| 184 | Soybeans, mature seeds, raw | Legumes and Legume Products | 280.00 mg | 67% | USDA_SR |
| 185 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 280.00 mg | 67% | USDA_SR |
| 186 | Soybeans, dry, raw | Legumes and Legume Products | 280.00 mg | 67% | CNF |
| 187 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 279.00 mg | 66% | USDA_SR |
| 188 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 279.00 mg | 66% | USDA_SR |
| 189 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 279.00 mg | 66% | USDA_SR |
| 190 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 279.00 mg | 66% | USDA_SR |
| 191 | Nuts, almond butter, plain, salted | Nuts and Seeds | 279.00 mg | 66% | CNF |
| 192 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 279.00 mg | 66% | CNF |
| 193 | Nuts, almond butter, plain | Nuts and Seeds | 279.00 mg | 66% | CNF |
| 194 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 279.00 mg | 66% | CNF |
| 195 | Beverages, Orange-flavor drink, breakfast type, low calorie, powder | Beverages | 275.00 mg | 65% | USDA_SR |
| 196 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 275.00 mg | 65% | USDA_SR |
| 197 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 275.00 mg | 65% | CNF |
| 198 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 274.00 mg | 65% | USDA_SR |
| 199 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 274.00 mg | 65% | USDA_SR |
| 200 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 274.00 mg | 65% | USDA_SR |
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