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 2401–2450 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 2402 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 2403 | Cake, pound, homemade | Baked Products | 7.00 mg | 2% |
| 2404 | Blueberry, wild, frozen | Fruits and fruit juices | 7.00 mg | 2% |
| 2405 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 7.00 mg | 2% |
| 2406 | Juice, apple and grape, with added vitamin C | Fruits and fruit juices | 7.00 mg | 2% |
| 2407 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 7.00 mg | 2% |
| 2408 | Pear, red anjou, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 2409 | Pear, bosc, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 2410 | Pear, green anjou, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 2411 | Soup, tomato, ready-to-serve | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 2412 | Plant-based beverage, coconut, enriched, sweetened, all flavours | Beverages | 7.00 mg | 2% |
| 2413 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 7.00 mg | 2% |
| 2414 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 6.00 mg | 1% |
| 2415 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 6.00 mg | 1% |
| 2416 | Apricot, canned halves with skin, extra light syrup, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% |
| 2417 | Cherry, sour, red, canned, water pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% |
| 2418 | Cherry, sour, red, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% |
| 2419 | Cranberry, raw | Fruits and fruit juices | 6.00 mg | 1% |
| 2420 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% |
| 2421 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% |
| 2422 | Grape, thompson seedless, canned, water pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% |
| 2423 | Grape, thompson seedless, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% |
| 2424 | Lemon juice, raw | Fruits and fruit juices | 6.00 mg | 1% |
| 2425 | Lime, raw | Fruits and fruit juices | 6.00 mg | 1% |
| 2426 | Oheloberry, raw | Fruits and fruit juices | 6.00 mg | 1% |
| 2427 | Pummelo, raw | Fruits and fruit juices | 6.00 mg | 1% |
| 2428 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 6.00 mg | 1% |
| 2429 | Blueberry, raw | Fruits and fruit juices | 6.00 mg | 1% |
| 2430 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% |
| 2431 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2432 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2433 | Pimento, canned | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2434 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 6.00 mg | 1% |
| 2435 | Alcohol, beer, regular, (5% alcohol by volume) | Beverages | 6.00 mg | 1% |
| 2436 | Drink, grape, vitamin C added, canned | Beverages | 6.00 mg | 1% |
| 2437 | Juice drink, pineapple and grapefruit, vitamin C added, canned | Beverages | 6.00 mg | 1% |
| 2438 | Juice drink, pineapple and orange, vitamin C added, canned | Beverages | 6.00 mg | 1% |
| 2439 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 6.00 mg | 1% |
| 2440 | Pie, lemon meringue, homemade | Baked Products | 6.00 mg | 1% |
| 2441 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 6.00 mg | 1% |
| 2442 | Sweets, jellies | Sweets | 6.00 mg | 1% |
| 2443 | Sweets, topping, pineapple | Sweets | 6.00 mg | 1% |
| 2444 | Candied foods, citron | Sweets | 6.00 mg | 1% |
| 2445 | Candied foods, grapefruit peel | Sweets | 6.00 mg | 1% |
| 2446 | Candied foods, orange peel | Sweets | 6.00 mg | 1% |
| 2447 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 6.00 mg | 1% |
| 2448 | Eggplant, pickled | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2449 | Cranberry juice, unsweetened | Fruits and fruit juices | 6.00 mg | 1% |
| 2450 | Alcohol, rice (sake) | Beverages | 6.00 mg | 1% |
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