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 6451–6497 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6451 | Sweets, pectin, unsweetened, dry mix | Sweets | 1.00 mg | 0% | CNF |
| 6452 | Dessert, frozen, ice pop | Sweets | 1.00 mg | 0% | CNF |
| 6453 | Dessert, frozen, ices, water, lime | Sweets | 1.00 mg | 0% | CNF |
| 6454 | Dessert, rennin, vanilla, dry mix, unprepared | Sweets | 1.00 mg | 0% | CNF |
| 6455 | Dessert, pudding, vanilla, dry mix, instant, unprepared | Sweets | 1.00 mg | 0% | CNF |
| 6456 | Candies, Starburst fruit chews | Sweets | 1.00 mg | 0% | CNF |
| 6457 | Candies, gumdrops (jujubes) | Sweets | 1.00 mg | 0% | CNF |
| 6458 | Pie, peach, 2 crust | Baked Products | 1.00 mg | 0% | CNF |
| 6459 | Drink, fruit punch flavour, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 6460 | Drink, fruit punch flavour, powder | Beverages | 1.00 mg | 0% | CNF |
| 6461 | Drink, orange, vitamin C added, frozen concentrate, water added | Beverages | 1.00 mg | 0% | CNF |
| 6462 | Drink, orange flavour, vitamin C added, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 6463 | Drink, lemonade flavour, vitamin C added, powder | Beverages | 1.00 mg | 0% | CNF |
| 6464 | Lemonade with artificial sweetener, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 6465 | Juice drink, grape, vitamin C added, canned | Beverages | 1.00 mg | 0% | CNF |
| 6466 | Drink, fruit punch flavour, vitamin C added, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 6467 | Drink, fruit punch flavour, vitamin C added, powder | Beverages | 1.00 mg | 0% | CNF |
| 6468 | Juice, cocktail, cranberry, vitamin C added, bottled | Beverages | 1.00 mg | 0% | CNF |
| 6469 | Juice drink, cranberry-apple, vitamin C added, bottled | Beverages | 1.00 mg | 0% | CNF |
| 6470 | Alcohol, cocktail, scotch and soda | Beverages | 1.00 mg | 0% | CNF |
| 6471 | Alcohol, cocktail, whisky sour mix, bottled, whisky added | Beverages | 1.00 mg | 0% | CNF |
| 6472 | Tea, brewed, chamomile | Beverages | 1.00 mg | 0% | CNF |
| 6473 | Tea, brewed with distilled water | Beverages | 1.00 mg | 0% | CNF |
| 6474 | Carbonated drinks, non cola with aspartame | Beverages | 1.00 mg | 0% | CNF |
| 6475 | Water, municipal | Beverages | 1.00 mg | 0% | CNF |
| 6476 | Coffee, instant, sweetened, French flavour, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 6477 | Carbonated drinks, cola with aspartame | Beverages | 1.00 mg | 0% | CNF |
| 6478 | Water, mineral, "POLAND SPRINGS", bottled | Beverages | 1.00 mg | 0% | CNF |
| 6479 | Tea, brewed, herb | Beverages | 1.00 mg | 0% | CNF |
| 6480 | Tea, instant, sweetened, lemon flavour, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 6481 | Strawberry flavour mix, powder | Beverages | 1.00 mg | 0% | CNF |
| 6482 | Carbonated drinks, root beer | Beverages | 1.00 mg | 0% | CNF |
| 6483 | Carbonated drinks, orange soda | Beverages | 1.00 mg | 0% | CNF |
| 6484 | Carbonated drinks, lemon-lime soda | Beverages | 1.00 mg | 0% | CNF |
| 6485 | Carbonated drinks, grape soda | Beverages | 1.00 mg | 0% | CNF |
| 6486 | Carbonated drinks, ginger ale | Beverages | 1.00 mg | 0% | CNF |
| 6487 | Carbonated drinks, club soda | Beverages | 1.00 mg | 0% | CNF |
| 6488 | Alcohol, cocktail, whisky sour mix, bottled | Beverages | 1.00 mg | 0% | CNF |
| 6489 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 1.00 mg | 0% | CNF |
| 6490 | Soup, cauliflower, dehydrated, water added | Soups, Sauces and Gravies | 1.00 mg | 0% | CNF |
| 6491 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 1.00 mg | 0% | CNF |
| 6492 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 1.00 mg | 0% | CNF |
| 6493 | Vanilla extract, imitation, without alcohol | Spices and Herbs | 1.00 mg | 0% | CNF |
| 6494 | Salt, table | Spices and Herbs | 1.00 mg | 0% | CNF |
| 6495 | Vinegar, distilled (white) | Spices and Herbs | 1.00 mg | 0% | CNF |
| 6496 | Sugars, granulated | Sweets | 0.30 mg | 0% | USDA_FF |
| 6497 | Sugars, granulated | Sweets | 0.30 mg | 0% | USDA_FF |
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