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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Spices, bay leaf | Spices and Herbs | 120.00 mg | 29% |
| 402 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 120.00 mg | 29% |
| 403 | Crackers, whole-wheat, reduced fat | Baked Products | 120.00 mg | 29% |
| 404 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 119.00 mg | 28% |
| 405 | Snack, BALANCE, original bar | Snacks | 119.00 mg | 28% |
| 406 | Millet flour | Cereal Grains and Pasta | 119.00 mg | 28% |
| 407 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 119.00 mg | 28% |
| 408 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 118.00 mg | 28% |
| 409 | Carrot, dehydrated | Vegetables and Vegetable Products | 118.00 mg | 28% |
| 410 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 118.00 mg | 28% |
| 411 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 118.00 mg | 28% |
| 412 | Snacks, oriental mix, rice-based | Snacks | 118.00 mg | 28% |
| 413 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 117.00 mg | 28% |
| 414 | Milk, dry, nonfat, instant, without added vitamin A and vitamin D | Dairy and Egg Products | 117.00 mg | 28% |
| 415 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 117.00 mg | 28% |
| 416 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 117.00 mg | 28% |
| 417 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 116.00 mg | 28% |
| 418 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 116.00 mg | 28% |
| 419 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 116.00 mg | 28% |
| 420 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 116.00 mg | 28% |
| 421 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 115.00 mg | 27% |
| 422 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 115.00 mg | 27% |
| 423 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 115.00 mg | 27% |
| 424 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 115.00 mg | 27% |
| 425 | Natto | Legumes and Legume Products | 115.00 mg | 27% |
| 426 | Babyfood, cereal, barley, dry fortified | Baby Foods | 115.00 mg | 27% |
| 427 | Cheese, American, nonfat or fat free | Dairy and Egg Products | 115.00 mg | 27% |
| 428 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 115.00 mg | 27% |
| 429 | Candies, semisweet chocolate, made with butter | Sweets | 115.00 mg | 27% |
| 430 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 115.00 mg | 27% |
| 431 | Candies, semisweet chocolate | Sweets | 115.00 mg | 27% |
| 432 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 114.00 mg | 27% |
| 433 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 114.00 mg | 27% |
| 434 | Snacks, corn cakes, very low sodium | Snacks | 114.00 mg | 27% |
| 435 | Millet, raw | Cereal Grains and Pasta | 114.00 mg | 27% |
| 436 | Snacks, rice cakes, brown rice, corn | Snacks | 114.00 mg | 27% |
| 437 | Snacks, corn cakes | Snacks | 114.00 mg | 27% |
| 438 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry | Breakfast Cereals | 113.00 mg | 27% |
| 439 | Spices, onion powder | Spices and Herbs | 113.00 mg | 27% |
| 440 | Peppers, ancho, dried | Vegetables and Vegetable Products | 113.00 mg | 27% |
| 441 | Candies, sweet chocolate | Sweets | 113.00 mg | 27% |
| 442 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 113.00 mg | 27% |
| 443 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 112.00 mg | 27% |
| 444 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 112.00 mg | 27% |
| 445 | Rice flour, brown | Cereal Grains and Pasta | 112.00 mg | 27% |
| 446 | Raspberry juice concentrate | Fruits and Fruit Juices | 112.00 mg | 27% |
| 447 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 111.00 mg | 26% |
| 448 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mg | 26% |
| 449 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 110.00 mg | 26% |
| 450 | Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | Breakfast Cereals | 110.00 mg | 26% |
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