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 301–350 of 5,346 foods

#	Food	Category	Per 100 g	% DV
301	Pasta, spaghetti, whole-wheat, dry	Cereals, Grains and Pasta	143.00 mg	34%
302	Grains, rice, brown, long-grain, dry	Cereals, Grains and Pasta	143.00 mg	34%
303	Pasta, macaroni (elbow), whole wheat, dry	Cereals, Grains and Pasta	143.00 mg	34%
304	Grains, rice, brown, medium-grain, dry	Cereals, Grains and Pasta	143.00 mg	34%
305	Cereal, ready to eat, 100% Bran, Post	Breakfast cereals	143.00 mg	34%
306	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	140.00 mg	33%
307	Beans, kidney, all types, raw	Legumes and Legume Products	140.00 mg	33%
308	Muffin, wheat bran, with raisins, homemade	Baked Products	139.00 mg	33%
309	Cereal, hot, oats, large flakes, dry, Quaker	Breakfast cereals	139.00 mg	33%
310	Tea, instant, unsweetened, lemon flavour, powder	Beverages	139.00 mg	33%
311	Beans, kidney, dark red, raw	Legumes and Legume Products	138.00 mg	33%
312	Grains, oat flour, whole-grain	Cereals, Grains and Pasta	138.00 mg	33%
313	Candies, sugar-coated almonds	Sweets	137.00 mg	33%
314	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	137.00 mg	33%
315	Snacks, rice cakes, brown rice, multigrain	Snacks	137.00 mg	33%
316	Nuts, Chinese chestnuts, dried	Nuts and Seeds	137.00 mg	33%
317	Spices, pumpkin pie spice	Spices and Herbs	136.00 mg	32%
318	Snacks, rice cakes, brown rice, sesame seed	Snacks	136.00 mg	32%
319	Snacks, rice cakes, brown rice, sesame seed, unsalted	Snacks	136.00 mg	32%
320	Grains, spelt, uncooked	Cereals, Grains and Pasta	136.00 mg	32%
321	Cereal, hot, oats, one minute, dry, Quaker	Breakfast cereals	135.00 mg	32%
322	Cereal, hot, oats, quick, dry, Quaker	Breakfast cereals	135.00 mg	32%
323	Spices, allspice, ground	Spices and Herbs	135.00 mg	32%
324	Cracker, matzo, whole-wheat	Baked Products	134.00 mg	32%
325	Babyfood, cereal, oat, dry	Babyfoods	134.00 mg	32%
326	Cereal, ready to eat, Breakfast O's, Barbara's Bakery	Breakfast cereals	133.00 mg	32%
327	Fish, cod (scrod), atlantic, dried and salted	Finfish and Shellfish Products	133.00 mg	32%
328	Grains, barley, dry	Cereals, Grains and Pasta	133.00 mg	32%
329	Nuts, pecans, dry roasted	Nuts and Seeds	132.00 mg	31%
330	Mushroom, shiitake, dried	Vegetables and Vegetable Products	132.00 mg	31%
331	Nuts, pecans, dry roasted, salted	Nuts and Seeds	132.00 mg	31%
332	Cereal, ready to eat, Shredded Wheat, Post	Breakfast cereals	131.00 mg	31%
333	Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's	Breakfast cereals	131.00 mg	31%
334	Cereal, hot, oats, instant: regular, dry	Breakfast cereals	131.00 mg	31%
335	Snacks, rice cakes, crackers (include mini rice cakes)	Baked Products	131.00 mg	31%
336	Babyfood, cereal, soya, with fruit, dry	Babyfoods	131.00 mg	31%
337	Snacks, rice cakes, brown rice, plain	Snacks	131.00 mg	31%
338	Snacks, brown rice chips	Snacks	131.00 mg	31%
339	Snacks, rice cakes, brown rice, plain, unsalted	Snacks	131.00 mg	31%
340	Snacks, popcorn, air-popped, white popcorn	Snacks	131.00 mg	31%
341	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	130.00 mg	31%
342	Pepper, pasilla, dried	Vegetables and Vegetable Products	130.00 mg	31%
343	Grains, triticale	Cereals, Grains and Pasta	130.00 mg	31%
344	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	130.00 mg	31%
345	Grains, wheat, kamut khorasan, uncooked	Cereals, Grains and Pasta	130.00 mg	31%
346	Nuts, almond paste, sweetened	Nuts and Seeds	130.00 mg	31%
347	Nuts, macadamia (bushnuts, queensland), raw	Nuts and Seeds	130.00 mg	31%
348	Spices, chervil, dried	Spices and Herbs	130.00 mg	31%
349	Seeds, sunflower seed kernels, dry roasted	Nuts and Seeds	129.00 mg	31%
350	Seeds, sunflower seed kernels, toasted	Nuts and Seeds	129.00 mg	31%

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Foods high in Magnesium (Canadian (CNF))

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