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 401–450 of 5,346 foods

#	Food	Category	Per 100 g	% DV
401	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	116.00 mg	28%
402	Lentils, flour	Legumes and Legume Products	116.00 mg	28%
403	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	116.00 mg	28%
404	Cereal, ready to eat, Shredded Wheat: spoon size, Post	Breakfast cereals	115.00 mg	27%
405	Soup, tomato vegetable, dehydrated	Soups, Sauces and Gravies	115.00 mg	27%
406	Soybean, fermented products, natto	Legumes and Legume Products	115.00 mg	27%
407	Seeds, breadnuttree seeds, dried	Nuts and Seeds	115.00 mg	27%
408	Nuts, Japanese chestnuts, dried	Nuts and Seeds	115.00 mg	27%
409	Candies, bars / chips, semisweet chocolate	Sweets	115.00 mg	27%
410	Candies, bars / chips, semisweet chocolate with butter	Sweets	115.00 mg	27%
411	Sweets, chocolate, semisweet, made with butter	Sweets	115.00 mg	27%
412	Grains, millet, dry	Cereals, Grains and Pasta	114.00 mg	27%
413	Snacks, corn cakes, very low sodium	Snacks	114.00 mg	27%
414	Snacks, corn cakes	Snacks	114.00 mg	27%
415	Snacks, rice cakes, brown rice, corn	Snacks	114.00 mg	27%
416	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	114.00 mg	27%
417	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	114.00 mg	27%
418	Snacks, corn nuts, plain	Snacks	113.00 mg	27%
419	Candies, bars, sweet chocolate	Sweets	113.00 mg	27%
420	Pepper, ancho, dried	Vegetables and Vegetable Products	113.00 mg	27%
421	Spices, onion powder	Spices and Herbs	113.00 mg	27%
422	Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills	Breakfast cereals	112.00 mg	27%
423	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	112.00 mg	27%
424	Grains, rice flour, brown	Cereals, Grains and Pasta	112.00 mg	27%
425	Bread, spelt, commercial, toasted	Baked Products	112.00 mg	27%
426	Beans, navy, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	111.00 mg	26%
427	Cereal, ready to eat, Toasted Oats, Selection	Breakfast cereals	111.00 mg	26%
428	Cereal, ready to eat, Heritage O's, Nature's Path	Breakfast cereals	111.00 mg	26%
429	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	111.00 mg	26%
430	Cereal, ready to eat, Muslix: various flavours, Kellogg's	Breakfast cereals	110.00 mg	26%
431	Milk, dry, buttermilk, sweet cream	Dairy and Egg Products	110.00 mg	26%
432	Nuts, acorn flour, full-fat	Nuts and Seeds	110.00 mg	26%
433	Cracker, whole-wheat	Baked Products	110.00 mg	26%
434	Milk, dry, skim, powder, regular	Dairy and Egg Products	110.00 mg	26%
435	Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared	Sweets	110.00 mg	26%
436	Grains, corn flour, blue, whole-grain	Cereals, Grains and Pasta	110.00 mg	26%
437	Bread, sprouted wheat, commercial, toasted	Baked Products	110.00 mg	26%
438	Sweets, confectioner's coating or chips, peanut butter	Sweets	110.00 mg	26%
439	Candies, bars, peanut	Sweets	110.00 mg	26%
440	Snacks, corn nuts, barbecue	Snacks	109.00 mg	26%
441	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	109.00 mg	26%
442	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	109.00 mg	26%
443	Nuts, pistachio nuts, dry roasted	Nuts and Seeds	109.00 mg	26%
444	Nuts, pistachio nuts, dry roasted, salted	Nuts and Seeds	109.00 mg	26%
445	Banana, dehydrated or banana powder	Fruits and fruit juices	108.00 mg	26%
446	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	108.00 mg	26%
447	Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker	Breakfast cereals	108.00 mg	26%
448	Snacks, popcorn, oil-popped, unsalted	Snacks	108.00 mg	26%
449	Candies, dark chocolate coated coffee beans	Sweets	107.00 mg	25%
450	Seaweed, wakame, raw	Vegetables and Vegetable Products	107.00 mg	25%

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Foods high in Magnesium (Canadian (CNF))

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