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 5951–6000 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5951 | Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5952 | Babyfood, fruit, apricot with tapioca, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5953 | Jams and preserves, apricot | Sweets | 4.00 mg | 1% | USDA_SR |
| 5954 | Puddings, lemon, dry mix, regular, with added oil, potassium, sodium | Sweets | 4.00 mg | 1% | USDA_SR |
| 5955 | Pears, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5956 | Pears, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5957 | Jellies, no sugar (with sodium saccharin), any flavors | Sweets | 4.00 mg | 1% | USDA_SR |
| 5958 | Babyfood, fruit, tutti frutti, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5959 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5960 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 5961 | Candies, toffee, prepared-from-recipe | Sweets | 4.00 mg | 1% | USDA_SR |
| 5962 | Jams and preserves | Sweets | 4.00 mg | 1% | USDA_SR |
| 5963 | Frozen novelties, fruit and juice bars | Sweets | 4.00 mg | 1% | USDA_SR |
| 5964 | Puddings, vanilla, ready-to-eat | Sweets | 4.00 mg | 1% | USDA_SR |
| 5965 | Alcoholic beverage, beer, light, low carb | Beverages | 4.00 mg | 1% | USDA_SR |
| 5966 | Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 5967 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 5968 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 5969 | Pears, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5970 | Pears, canned, water pack, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5971 | Peach nectar, canned, with sucralose, without added ascorbic acid | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5972 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5973 | Olives, ripe, canned (small-extra large) | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5974 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.00 mg | 1% | USDA_SR |
| 5975 | Puddings, lemon, dry mix, regular | Sweets | 4.00 mg | 1% | USDA_SR |
| 5976 | Toppings, strawberry | Sweets | 4.00 mg | 1% | USDA_SR |
| 5977 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 5978 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 5979 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5980 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5981 | Syrups, grenadine | Sweets | 4.00 mg | 1% | USDA_SR |
| 5982 | Tamarind nectar, canned | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5983 | Candied fruit | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5984 | Maraschino cherries, canned, drained | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5985 | Jams, preserves, marmalade, reduced sugar | Sweets | 4.00 mg | 1% | USDA_SR |
| 5986 | Babyfood, dessert, jarred, strawberry | Babyfoods | 4.00 mg | 1% | CNF |
| 5987 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 5988 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 4.00 mg | 1% | CNF |
| 5989 | Salad dressing, caesar, fat free | Fats and Oils | 4.00 mg | 1% | CNF |
| 5990 | Blackberry, wild, raw | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 5991 | Drink, breakfast type, orange, reduced sugar | Beverages | 4.00 mg | 1% | CNF |
| 5992 | Candies, toffee, homemade | Sweets | 4.00 mg | 1% | CNF |
| 5993 | Vinegar, red wine | Spices and Herbs | 4.00 mg | 1% | CNF |
| 5994 | Sweets, syrups, grenadine | Sweets | 4.00 mg | 1% | CNF |
| 5995 | Candied fruit | Sweets | 4.00 mg | 1% | CNF |
| 5996 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 5997 | Candied, maraschino cherries, jar, drained | Sweets | 4.00 mg | 1% | CNF |
| 5998 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 4.00 mg | 1% | CNF |
| 5999 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 6000 | Sweets, jams and preserves, apricot | Sweets | 4.00 mg | 1% | CNF |
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