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 6101–6150 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6101 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 3.00 mg | 1% | USDA_SR |
| 6102 | Rice noodles, cooked | Cereal Grains and Pasta | 3.00 mg | 1% | USDA_SR |
| 6103 | Frostings, white, fluffy, dry mix | Sweets | 3.00 mg | 1% | USDA_SR |
| 6104 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.00 mg | 1% | USDA_SR |
| 6105 | Guanabana nectar, canned | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 6106 | Pear nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 6107 | Beverages, cranberry-apple juice drink, low calorie, with vitamin C added | Beverages | 3.00 mg | 1% | USDA_SR |
| 6108 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 3.00 mg | 1% | USDA_SR |
| 6109 | Candies, hard | Sweets | 3.00 mg | 1% | USDA_SR |
| 6110 | Mango nectar, canned | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 6111 | Applesauce, canned, sweetened, with salt | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 6112 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 6113 | Babyfood, juice, apple - cherry | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 6114 | Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame | Beverages | 3.00 mg | 1% | USDA_SR |
| 6115 | Candies, fudge, vanilla, prepared-from-recipe | Sweets | 3.00 mg | 1% | USDA_SR |
| 6116 | Energy drink, with fruit juice | Beverages | 3.00 mg | 1% | CNF |
| 6117 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 6118 | Salad dressing, sweet and sour | Fats and Oils | 3.00 mg | 1% | CNF |
| 6119 | Juice drink, orange | Beverages | 3.00 mg | 1% | CNF |
| 6120 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 3.00 mg | 1% | CNF |
| 6121 | Mango, nectar, canned | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 6122 | Guava, nectar, canned | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 6123 | Juice drink, cranberry-apple low calorie, with vitamin C added | Beverages | 3.00 mg | 1% | CNF |
| 6124 | Drink, fruit flavour, powder, low calorie, vitamin C, with aspartame | Beverages | 3.00 mg | 1% | CNF |
| 6125 | Drink, breakfast type, orange, ready-to-drink | Beverages | 3.00 mg | 1% | CNF |
| 6126 | Salad dressing, french, fat free | Fats and Oils | 3.00 mg | 1% | CNF |
| 6127 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 3.00 mg | 1% | CNF |
| 6128 | Tea, brewed, prepared with tap water, decaffeinated | Beverages | 3.00 mg | 1% | CNF |
| 6129 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 3.00 mg | 1% | CNF |
| 6130 | Grains, cornstarch | Cereals, Grains and Pasta | 3.00 mg | 1% | CNF |
| 6131 | Grains, arrowroot flour | Cereals, Grains and Pasta | 3.00 mg | 1% | CNF |
| 6132 | Icing (frosting), white, fluffy, dry mix, unprepared | Sweets | 3.00 mg | 1% | CNF |
| 6133 | Candies, hard | Sweets | 3.00 mg | 1% | CNF |
| 6134 | Candies, fudge, vanilla, homemade | Sweets | 3.00 mg | 1% | CNF |
| 6135 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 3.00 mg | 1% | CNF |
| 6136 | Drink, fruit punch, vitamin C added, ready-to-drink | Beverages | 3.00 mg | 1% | CNF |
| 6137 | Juice drink, cranberry-grape, vitamin C added, bottled | Beverages | 3.00 mg | 1% | CNF |
| 6138 | Alcohol, cocktail, whisky sour mix, powder, water and whisky added | Beverages | 3.00 mg | 1% | CNF |
| 6139 | Alcohol, liqueur, coffee (31.5% alcohol by volume) | Beverages | 3.00 mg | 1% | CNF |
| 6140 | Alcohol, liqueur, coffee (26.5% alcohol by volume) | Beverages | 3.00 mg | 1% | CNF |
| 6141 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 3.00 mg | 1% | CNF |
| 6142 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 3.00 mg | 1% | CNF |
| 6143 | Tea, brewed | Beverages | 3.00 mg | 1% | CNF |
| 6144 | Juice drink, cranberry and apricot, bottled | Beverages | 3.00 mg | 1% | CNF |
| 6145 | Coffee, instant with chicory, powder, water added | Beverages | 3.00 mg | 1% | CNF |
| 6146 | Coffee, brewed, prepared with tap water | Beverages | 3.00 mg | 1% | CNF |
| 6147 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 3.00 mg | 1% | CNF |
| 6148 | Bamboo shoots, raw | Vegetables and Vegetable Products | 3.00 mg | 1% | CNF |
| 6149 | Applesauce, canned, sweetened | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 6150 | Applesauce, canned, unsweetened | Fruits and fruit juices | 3.00 mg | 1% | CNF |
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