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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Spices, cardamom | Spices and Herbs | 229.00 mg | 55% |
| 152 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 229.00 mg | 55% |
| 153 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 229.00 mg | 55% |
| 154 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 229.00 mg | 55% |
| 155 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 228.00 mg | 54% |
| 156 | Chocolate, dark, 70-85% cacao solids | Sweets | 228.00 mg | 54% |
| 157 | Soybean, curd cheese | Legumes and Legume Products | 228.00 mg | 54% |
| 158 | Beverage, instant breakfast powder, chocolate, not reconstituted | Dairy and Egg Products | 228.00 mg | 54% |
| 159 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 227.00 mg | 54% |
| 160 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 225.00 mg | 54% |
| 161 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 224.00 mg | 53% |
| 162 | Spices, poultry seasoning | Spices and Herbs | 224.00 mg | 53% |
| 163 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 222.00 mg | 53% |
| 164 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 221.00 mg | 53% |
| 165 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 220.00 mg | 52% |
| 166 | Spices, rosemary, dried | Spices and Herbs | 220.00 mg | 52% |
| 167 | Spices, thyme, dried | Spices and Herbs | 220.00 mg | 52% |
| 168 | Beverages, OVALTINE, Classic Malt powder | Beverages | 218.00 mg | 52% |
| 169 | Beverages, OVALTINE, chocolate malt powder | Beverages | 218.00 mg | 52% |
| 170 | Beverages, rich chocolate, powder | Beverages | 218.00 mg | 52% |
| 171 | Candies, halavah, plain | Sweets | 218.00 mg | 52% |
| 172 | Meat extender | Legumes and Legume Products | 216.00 mg | 51% |
| 173 | Spices, ginger, ground | Spices and Herbs | 214.00 mg | 51% |
| 174 | Beverages, coffee, instant, with chicory | Beverages | 213.00 mg | 51% |
| 175 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 210.00 mg | 50% |
| 176 | Seeds, lotus seeds, dried | Nut and Seed Products | 210.00 mg | 50% |
| 177 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 209.00 mg | 50% |
| 178 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 208.00 mg | 50% |
| 179 | Spices, turmeric, ground | Spices and Herbs | 208.00 mg | 50% |
| 180 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 208.00 mg | 50% |
| 181 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 207.00 mg | 49% |
| 182 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 206.00 mg | 49% |
| 183 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 206.00 mg | 49% |
| 184 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 202.00 mg | 48% |
| 185 | Nuts, walnuts, black, dried | Nut and Seed Products | 201.00 mg | 48% |
| 186 | Protein supplement, milk based, Muscle Milk, powder | Dairy and Egg Products | 200.00 mg | 48% |
| 187 | Whey, acid, dried | Dairy and Egg Products | 199.00 mg | 47% |
| 188 | Lupins, mature seeds, raw | Legumes and Legume Products | 198.00 mg | 47% |
| 189 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 198.00 mg | 47% |
| 190 | Quinoa, uncooked | Cereal Grains and Pasta | 197.00 mg | 47% |
| 191 | Beverages, Protein powder whey based | Beverages | 195.00 mg | 46% |
| 192 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 195.00 mg | 46% |
| 193 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 194.00 mg | 46% |
| 194 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 192.00 mg | 46% |
| 195 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 191.00 mg | 45% |
| 196 | Spices, fenugreek seed | Spices and Herbs | 191.00 mg | 45% |
| 197 | Beans, white, mature seeds, raw | Legumes and Legume Products | 190.00 mg | 45% |
| 198 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 190.00 mg | 45% |
| 199 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 190.00 mg | 45% |
| 200 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 190.00 mg | 45% |
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