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 251–300 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 255.00 mg | 61% | USDA_SR |
| 252 | Spices, curry powder | Spices and Herbs | 255.00 mg | 61% | USDA_SR |
| 253 | Spices, curry powder | Spices and Herbs | 255.00 mg | 61% | CNF |
| 254 | Flour, soy, full-fat | Legumes and Legume Products | 254.00 mg | 60% | USDA_FF |
| 255 | Flour, almond | Nut and Seed Products | 251.10 mg | 60% | USDA_FF |
| 256 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 251.00 mg | 60% | USDA_SR |
| 257 | Nuts, pine nuts, dried | Nut and Seed Products | 251.00 mg | 60% | USDA_SR |
| 258 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 251.00 mg | 60% | USDA_SR |
| 259 | Candies, sesame crunch | Sweets | 251.00 mg | 60% | USDA_SR |
| 260 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 251.00 mg | 60% | USDA_SR |
| 261 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 251.00 mg | 60% | CNF |
| 262 | Candies, sesame crunch (crisp) | Sweets | 251.00 mg | 60% | CNF |
| 263 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 251.00 mg | 60% | CNF |
| 264 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 251.00 mg | 60% | CNF |
| 265 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 251.00 mg | 60% | CNF |
| 266 | Nuts, cashew nuts, raw | Nut and Seed Products | 250.60 mg | 60% | USDA_FF |
| 267 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 250.00 mg | 60% | USDA_SR |
| 268 | Mollusks, snail, raw | Finfish and Shellfish Products | 250.00 mg | 60% | USDA_SR |
| 269 | Mollusks, snail, raw | Finfish and Shellfish Products | 250.00 mg | 60% | CNF |
| 270 | Spices, parsley, dried | Spices and Herbs | 249.00 mg | 59% | CNF |
| 271 | Formulated bar, POWER BAR, chocolate | Snacks | 248.00 mg | 59% | USDA_SR |
| 272 | Amaranth grain, uncooked | Cereal Grains and Pasta | 248.00 mg | 59% | USDA_SR |
| 273 | Grains, rye flour, dark | Cereals, Grains and Pasta | 248.00 mg | 59% | CNF |
| 274 | Grains, amaranth, raw | Cereals, Grains and Pasta | 248.00 mg | 59% | CNF |
| 275 | Flour, coconut | Nut and Seed Products | 247.70 mg | 59% | USDA_FF |
| 276 | Beverages, Lemonade, powder | Beverages | 247.00 mg | 59% | USDA_SR |
| 277 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 245.00 mg | 58% | USDA_SR |
| 278 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 244.00 mg | 58% | USDA_SR |
| 279 | Coffee substitute, cereal grain beverage, powder | Beverages | 244.00 mg | 58% | CNF |
| 280 | Molasses | Sweets | 242.00 mg | 58% | USDA_SR |
| 281 | Sweets, fancy molasses | Sweets | 242.00 mg | 58% | CNF |
| 282 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 241.00 mg | 57% | USDA_SR |
| 283 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 240.00 mg | 57% | USDA_SR |
| 284 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 240.00 mg | 57% | CNF |
| 285 | Wheat germ, crude | Cereal Grains and Pasta | 239.00 mg | 57% | USDA_SR |
| 286 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 239.00 mg | 57% | CNF |
| 287 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 238.00 mg | 57% | USDA_SR |
| 288 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 238.00 mg | 57% | CNF |
| 289 | Nuts, butternuts, dried | Nut and Seed Products | 237.00 mg | 56% | USDA_SR |
| 290 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 237.00 mg | 56% | CNF |
| 291 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 235.00 mg | 56% | USDA_SR |
| 292 | Oat bran, raw | Cereal Grains and Pasta | 235.00 mg | 56% | USDA_SR |
| 293 | Grains, oat bran, dry | Cereals, Grains and Pasta | 235.00 mg | 56% | CNF |
| 294 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 234.00 mg | 56% | USDA_SR |
| 295 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 234.00 mg | 56% | CNF |
| 296 | Beverages, Whey protein powder isolate | Beverages | 233.00 mg | 55% | USDA_SR |
| 297 | Beverage, whey protein isolate, powder | Beverages | 233.00 mg | 55% | CNF |
| 298 | Flour, amaranth | Cereal Grains and Pasta | 232.70 mg | 55% | USDA_FF |
| 299 | Buckwheat | Cereal Grains and Pasta | 231.00 mg | 55% | USDA_SR |
| 300 | Grains, buckwheat | Cereals, Grains and Pasta | 231.00 mg | 55% | CNF |
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