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 2501–2550 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Pickle relish, sweet | Vegetables and Vegetable Products | 5.00 mg | 1% |
| 2502 | Alcohol, beer, light (4% alcohol by volume) | Beverages | 5.00 mg | 1% |
| 2503 | Beverage mix, carob flavour, powder | Beverages | 5.00 mg | 1% |
| 2504 | Coffee substitute, cereal grain beverage, powder, water added | Beverages | 5.00 mg | 1% |
| 2505 | Limeade, frozen concentrate | Beverages | 5.00 mg | 1% |
| 2506 | Juice drink, orange and apricot, canned | Beverages | 5.00 mg | 1% |
| 2507 | Coffee, instant, sweetened, cappucino flavour, powder, water added | Beverages | 5.00 mg | 1% |
| 2508 | Coffee, instant, sweetened, mocha flavour, powder, water added | Beverages | 5.00 mg | 1% |
| 2509 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate | Beverages | 5.00 mg | 1% |
| 2510 | Alcohol, wine cooler | Beverages | 5.00 mg | 1% |
| 2511 | Pie, blueberry, commercial, 2 crust | Baked Products | 5.00 mg | 1% |
| 2512 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 5.00 mg | 1% |
| 2513 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 5.00 mg | 1% |
| 2514 | Coffee, brewed, prepared with municipal water, decaffeinated | Beverages | 5.00 mg | 1% |
| 2515 | Salad dressing, italian, fat free | Fats and Oils | 5.00 mg | 1% |
| 2516 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 5.00 mg | 1% |
| 2517 | Cranberry, dried, sweetened | Fruits and fruit juices | 5.00 mg | 1% |
| 2518 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% |
| 2519 | Peach, canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% |
| 2520 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% |
| 2521 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 5.00 mg | 1% |
| 2522 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 5.00 mg | 1% |
| 2523 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 5.00 mg | 1% |
| 2524 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 5.00 mg | 1% |
| 2525 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 5.00 mg | 1% |
| 2526 | Juice drink, fruit, ready-to-drink | Beverages | 5.00 mg | 1% |
| 2527 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 2528 | Energy drink, coffee flavours, light | Beverages | 5.00 mg | 1% |
| 2529 | Apple, Red Delicious, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 2530 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 2531 | Apple, Gala, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 2532 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 2533 | Soup, mushroom barley, ready-to-serve, low sodium | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 2534 | Babyfood, juice, apple, all stages | Babyfoods | 5.00 mg | 1% |
| 2535 | Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added | Fruits and fruit juices | 5.00 mg | 1% |
| 2536 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 5.00 mg | 1% |
| 2537 | Babyfood, fruit, jarred, mixed fruit | Babyfoods | 5.00 mg | 1% |
| 2538 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 5.00 mg | 1% |
| 2539 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 4.00 mg | 1% |
| 2540 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 2541 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 2542 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 2543 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 2544 | Soup, onion, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 2545 | Apple, dried, sulphured, stewed, no added sugar | Fruits and fruit juices | 4.00 mg | 1% |
| 2546 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 2547 | Cranberry orange relish, canned | Fruits and fruit juices | 4.00 mg | 1% |
| 2548 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 4.00 mg | 1% |
| 2549 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 4.00 mg | 1% |
| 2550 | Peach nectar, canned | Fruits and fruit juices | 4.00 mg | 1% |
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