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 5501–5550 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5501 | Babyfood, juice, apple-sweet potato | Baby Foods | 7.00 mg | 2% | USDA_SR |
| 5502 | Pie fillings, canned, cherry | Sweets | 7.00 mg | 2% | USDA_SR |
| 5503 | Puddings, vanilla, ready-to-eat, fat free | Sweets | 7.00 mg | 2% | USDA_SR |
| 5504 | Alcoholic beverage, tequila sunrise, canned | Beverages | 7.00 mg | 2% | USDA_SR |
| 5505 | Alcoholic beverage, beer, regular, BUDWEISER | Beverages | 7.00 mg | 2% | USDA_SR |
| 5506 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 7.00 mg | 2% | USDA_SR |
| 5507 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 7.00 mg | 2% | USDA_SR |
| 5508 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 7.00 mg | 2% | USDA_SR |
| 5509 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% | USDA_SR |
| 5510 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 7.00 mg | 2% | USDA_SR |
| 5511 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 7.00 mg | 2% | USDA_SR |
| 5512 | Juice, apple and grape blend, with added ascorbic acid | Fruits and Fruit Juices | 7.00 mg | 2% | USDA_SR |
| 5513 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 7.00 mg | 2% | USDA_SR |
| 5514 | Rambutan, canned, syrup pack | Fruits and Fruit Juices | 7.00 mg | 2% | USDA_SR |
| 5515 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 7.00 mg | 2% | USDA_SR |
| 5516 | Babyfood, fruit supreme dessert | Baby Foods | 7.00 mg | 2% | USDA_SR |
| 5517 | Pomegranate juice, bottled | Fruits and Fruit Juices | 7.00 mg | 2% | USDA_SR |
| 5518 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 7.00 mg | 2% | USDA_SR |
| 5519 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 7.00 mg | 2% | USDA_SR |
| 5520 | Pears, raw, red anjou | Fruits and Fruit Juices | 7.00 mg | 2% | USDA_SR |
| 5521 | Apricots, canned, heavy syrup, drained | Fruits and Fruit Juices | 7.00 mg | 2% | USDA_SR |
| 5522 | Lemon juice from concentrate, canned or bottled | Fruits and Fruit Juices | 7.00 mg | 2% | USDA_SR |
| 5523 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 7.00 mg | 2% | USDA_SR |
| 5524 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 7.00 mg | 2% | CNF |
| 5525 | Plant-based beverage, coconut, enriched, sweetened, all flavours | Beverages | 7.00 mg | 2% | CNF |
| 5526 | Soup, tomato, ready-to-serve | Soups, Sauces and Gravies | 7.00 mg | 2% | CNF |
| 5527 | Pear, green anjou, raw | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 5528 | Pear, bosc, raw | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 5529 | Pear, red anjou, raw | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 5530 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 7.00 mg | 2% | CNF |
| 5531 | Juice, apple and grape, with added vitamin C | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 5532 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 5533 | Blueberry, wild, frozen | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 5534 | Cake, pound, homemade | Baked Products | 7.00 mg | 2% | CNF |
| 5535 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 5536 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 5537 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 5538 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 5539 | Blueberry, wild, raw | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 5540 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 7.00 mg | 2% | CNF |
| 5541 | Salad dressing, green goddess, regular | Fats and Oils | 7.00 mg | 2% | CNF |
| 5542 | Apricot, canned, heavy syrup, drained | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 5543 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 7.00 mg | 2% | CNF |
| 5544 | Rambutan, canned, syrup pack | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 5545 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 5546 | Sweets, pie fillings, canned, cherry | Sweets | 7.00 mg | 2% | CNF |
| 5547 | Pie, apple, homemade, 2 crust | Baked Products | 7.00 mg | 2% | CNF |
| 5548 | Pie, apple, commercial, 2 crust | Baked Products | 7.00 mg | 2% | CNF |
| 5549 | Cookie, sugar, refrigerated dough | Baked Products | 7.00 mg | 2% | CNF |
| 5550 | Cookie, fortune | Baked Products | 7.00 mg | 2% | CNF |
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