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 6001–6050 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6001 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 4.00 mg | 1% | CNF |
| 6002 | Sweets, jams and preserves | Sweets | 4.00 mg | 1% | CNF |
| 6003 | Dessert, frozen, fruit and juice bar | Sweets | 4.00 mg | 1% | CNF |
| 6004 | Dessert, pudding, vanilla, ready to eat | Sweets | 4.00 mg | 1% | CNF |
| 6005 | Sweets, topping, strawberry | Sweets | 4.00 mg | 1% | CNF |
| 6006 | Coffee, instant, decaffeinated, powder, water added | Beverages | 4.00 mg | 1% | CNF |
| 6007 | Coffee, instant, regular, powder, water added | Beverages | 4.00 mg | 1% | CNF |
| 6008 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 6009 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 6010 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 6011 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 6012 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6013 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6014 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6015 | Apple, raw, without skin | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6016 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6017 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6018 | Peach nectar, canned | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6019 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6020 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6021 | Cranberry orange relish, canned | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6022 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6023 | Apple, dried, sulphured, stewed, no added sugar | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 6024 | Soup, onion, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 6025 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 6026 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 6027 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 6028 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 6029 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 4.00 mg | 1% | CNF |
| 6030 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 3.94 mg | 1% | USDA_FF |
| 6031 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 3.94 mg | 1% | USDA_FF |
| 6032 | Alcoholic beverage, liqueur, coffee, 53 proof | Beverages | 3.00 mg | 1% | USDA_SR |
| 6033 | Beverages, fruit punch juice drink, frozen concentrate, prepared with water | Beverages | 3.00 mg | 1% | USDA_SR |
| 6034 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 3.00 mg | 1% | USDA_SR |
| 6035 | Beverages, tea, black, brewed, prepared with tap water, decaffeinated | Beverages | 3.00 mg | 1% | USDA_SR |
| 6036 | Beverages, yellow green colored citrus soft drink with caffeine | Beverages | 3.00 mg | 1% | USDA_SR |
| 6037 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.00 mg | 1% | USDA_SR |
| 6038 | Noodles, chinese, cellophane or long rice (mung beans), dehydrated | Legumes and Legume Products | 3.00 mg | 1% | USDA_SR |
| 6039 | Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor | Beverages | 3.00 mg | 1% | USDA_SR |
| 6040 | Beverages, Energy drink, FULL THROTTLE | Beverages | 3.00 mg | 1% | USDA_SR |
| 6041 | Beverages, Energy drink, AMP | Beverages | 3.00 mg | 1% | USDA_SR |
| 6042 | Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors | Beverages | 3.00 mg | 1% | USDA_SR |
| 6043 | Beverages, Fruit punch drink, with added nutrients, canned | Beverages | 3.00 mg | 1% | USDA_SR |
| 6044 | Beverages, AMBER, hard cider | Beverages | 3.00 mg | 1% | USDA_SR |
| 6045 | Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C | Beverages | 3.00 mg | 1% | USDA_SR |
| 6046 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 3.00 mg | 1% | USDA_SR |
| 6047 | Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice | Beverages | 3.00 mg | 1% | USDA_SR |
| 6048 | Beverages, coffee, instant, chicory | Beverages | 3.00 mg | 1% | USDA_SR |
| 6049 | Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 6050 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
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