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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 131.00 mg | 31% |
| 352 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 131.00 mg | 31% |
| 353 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 131.00 mg | 31% |
| 354 | Snacks, rice cracker brown rice, plain | Snacks | 131.00 mg | 31% |
| 355 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 130.00 mg | 31% |
| 356 | Cereals, WHEATENA, dry | Breakfast Cereals | 130.00 mg | 31% |
| 357 | Spices, chervil, dried | Spices and Herbs | 130.00 mg | 31% |
| 358 | Nuts, macadamia nuts, raw | Nut and Seed Products | 130.00 mg | 31% |
| 359 | Nuts, almond paste | Nut and Seed Products | 130.00 mg | 31% |
| 360 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 130.00 mg | 31% |
| 361 | Triticale | Cereal Grains and Pasta | 130.00 mg | 31% |
| 362 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 130.00 mg | 31% |
| 363 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 129.00 mg | 31% |
| 364 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 129.00 mg | 31% |
| 365 | Candies, chocolate covered, low sugar or low calorie | Sweets | 129.00 mg | 31% |
| 366 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 129.00 mg | 31% |
| 367 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 129.00 mg | 31% |
| 368 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 129.00 mg | 31% |
| 369 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 128.00 mg | 30% |
| 370 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 128.00 mg | 30% |
| 371 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 127.00 mg | 30% |
| 372 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 127.00 mg | 30% |
| 373 | Corn grain, yellow | Cereal Grains and Pasta | 127.00 mg | 30% |
| 374 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 127.00 mg | 30% |
| 375 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 127.00 mg | 30% |
| 376 | Corn grain, white | Cereal Grains and Pasta | 127.00 mg | 30% |
| 377 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 127.00 mg | 30% |
| 378 | Wheat, soft red winter | Cereal Grains and Pasta | 126.00 mg | 30% |
| 379 | Wheat, hard red winter | Cereal Grains and Pasta | 126.00 mg | 30% |
| 380 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 125.00 mg | 30% |
| 381 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 125.00 mg | 30% |
| 382 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 125.00 mg | 30% |
| 383 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 125.00 mg | 30% |
| 384 | Snacks, popcorn, microwave, 94% fat free | Snacks | 124.00 mg | 30% |
| 385 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 124.00 mg | 30% |
| 386 | Wheat, hard red spring | Cereal Grains and Pasta | 124.00 mg | 30% |
| 387 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 124.00 mg | 30% |
| 388 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 123.00 mg | 29% |
| 389 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 123.00 mg | 29% |
| 390 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 122.00 mg | 29% |
| 391 | Fish, salmon, chinook, cooked, dry heat | Finfish and Shellfish Products | 122.00 mg | 29% |
| 392 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 122.00 mg | 29% |
| 393 | Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | Breakfast Cereals | 121.00 mg | 29% |
| 394 | Crackers, rye, wafers, plain | Baked Products | 121.00 mg | 29% |
| 395 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 121.00 mg | 29% |
| 396 | Nuts, pistachio nuts, raw | Nut and Seed Products | 121.00 mg | 29% |
| 397 | Nuts, pecans | Nut and Seed Products | 121.00 mg | 29% |
| 398 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 121.00 mg | 29% |
| 399 | Epazote, raw | Vegetables and Vegetable Products | 121.00 mg | 29% |
| 400 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 121.00 mg | 29% |
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