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 351–400 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 129.00 mg | 31% |
| 352 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 129.00 mg | 31% |
| 353 | Beans, adzuki, raw | Legumes and Legume Products | 127.00 mg | 30% |
| 354 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 127.00 mg | 30% |
| 355 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 127.00 mg | 30% |
| 356 | Vegetarian stew, meatless | Legumes and Legume Products | 127.00 mg | 30% |
| 357 | Meatless, sandwich spread | Legumes and Legume Products | 127.00 mg | 30% |
| 358 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 127.00 mg | 30% |
| 359 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 127.00 mg | 30% |
| 360 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 126.00 mg | 30% |
| 361 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 126.00 mg | 30% |
| 362 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 125.00 mg | 30% |
| 363 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 124.00 mg | 30% |
| 364 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 124.00 mg | 30% |
| 365 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 124.00 mg | 30% |
| 366 | Snacks, popcorn, microwave, lower in fat | Snacks | 124.00 mg | 30% |
| 367 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 124.00 mg | 30% |
| 368 | Snacks, popcorn, unpopped kernels | Snacks | 123.00 mg | 29% |
| 369 | Grains, sorghum, flour | Cereals, Grains and Pasta | 123.00 mg | 29% |
| 370 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 123.00 mg | 29% |
| 371 | Fish, salmon, chinook (spring), baked or broiled | Finfish and Shellfish Products | 122.00 mg | 29% |
| 372 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 122.00 mg | 29% |
| 373 | Babyfood, cereal, oat, with milk powder, dry | Babyfoods | 122.00 mg | 29% |
| 374 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 122.00 mg | 29% |
| 375 | Epazote, raw | Vegetables and Vegetable Products | 121.00 mg | 29% |
| 376 | Grains, rye | Cereals, Grains and Pasta | 121.00 mg | 29% |
| 377 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 121.00 mg | 29% |
| 378 | Cracker, rye, wafers, plain | Baked Products | 121.00 mg | 29% |
| 379 | Nuts, pecans, dried | Nuts and Seeds | 121.00 mg | 29% |
| 380 | Nuts, pecans, oil roasted | Nuts and Seeds | 121.00 mg | 29% |
| 381 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 121.00 mg | 29% |
| 382 | Nuts, pistachio nuts, raw | Nuts and Seeds | 121.00 mg | 29% |
| 383 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 121.00 mg | 29% |
| 384 | Spices, bay leaf | Spices and Herbs | 120.00 mg | 29% |
| 385 | Cracker, whole-wheat, reduced fat | Baked Products | 120.00 mg | 29% |
| 386 | Pasta, corn, dry | Cereals, Grains and Pasta | 119.00 mg | 28% |
| 387 | Grains, millet, flour | Cereals, Grains and Pasta | 119.00 mg | 28% |
| 388 | Snacks, oriental mix, rice-based | Snacks | 118.00 mg | 28% |
| 389 | Carrot, dehydrated | Vegetables and Vegetable Products | 118.00 mg | 28% |
| 390 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 118.00 mg | 28% |
| 391 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 118.00 mg | 28% |
| 392 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 118.00 mg | 28% |
| 393 | Babyfood, cereal, mixed grain, dry | Babyfoods | 118.00 mg | 28% |
| 394 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 117.00 mg | 28% |
| 395 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 117.00 mg | 28% |
| 396 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 117.00 mg | 28% |
| 397 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 117.00 mg | 28% |
| 398 | Cereal, ready to eat, Grainshop, Weetabix | Breakfast cereals | 117.00 mg | 28% |
| 399 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 117.00 mg | 28% |
| 400 | Candies, M&M's Almond Chocolate Candies | Sweets | 116.00 mg | 28% |
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