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 2551–2600 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2551 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 2552 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 2553 | Apple, raw, without skin | Fruits and fruit juices | 4.00 mg | 1% |
| 2554 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 4.00 mg | 1% |
| 2555 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 2556 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 2557 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 2558 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 2559 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 2560 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 2561 | Coffee, instant, regular, powder, water added | Beverages | 4.00 mg | 1% |
| 2562 | Coffee, instant, decaffeinated, powder, water added | Beverages | 4.00 mg | 1% |
| 2563 | Sweets, topping, strawberry | Sweets | 4.00 mg | 1% |
| 2564 | Dessert, pudding, vanilla, ready to eat | Sweets | 4.00 mg | 1% |
| 2565 | Dessert, frozen, fruit and juice bar | Sweets | 4.00 mg | 1% |
| 2566 | Sweets, jams and preserves | Sweets | 4.00 mg | 1% |
| 2567 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 4.00 mg | 1% |
| 2568 | Sweets, jams and preserves, apricot | Sweets | 4.00 mg | 1% |
| 2569 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 2570 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 4.00 mg | 1% |
| 2571 | Candied, maraschino cherries, jar, drained | Sweets | 4.00 mg | 1% |
| 2572 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 4.00 mg | 1% |
| 2573 | Candied fruit | Sweets | 4.00 mg | 1% |
| 2574 | Sweets, syrups, grenadine | Sweets | 4.00 mg | 1% |
| 2575 | Vinegar, red wine | Spices and Herbs | 4.00 mg | 1% |
| 2576 | Candies, toffee, homemade | Sweets | 4.00 mg | 1% |
| 2577 | Drink, breakfast type, orange, reduced sugar | Beverages | 4.00 mg | 1% |
| 2578 | Blackberry, wild, raw | Fruits and fruit juices | 4.00 mg | 1% |
| 2579 | Salad dressing, caesar, fat free | Fats and Oils | 4.00 mg | 1% |
| 2580 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 4.00 mg | 1% |
| 2581 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 2582 | Babyfood, dessert, jarred, strawberry | Babyfoods | 4.00 mg | 1% |
| 2583 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 2584 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 2585 | Soup, consomme, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 2586 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 2587 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 2588 | Soup, oxtail, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 2589 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 3.00 mg | 1% |
| 2590 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 3.00 mg | 1% |
| 2591 | Apple, dried, sulphured, stewed, added sugar | Fruits and fruit juices | 3.00 mg | 1% |
| 2592 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 3.00 mg | 1% |
| 2593 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 3.00 mg | 1% |
| 2594 | Sauce, cranberry, canned, sweetened | Fruits and fruit juices | 3.00 mg | 1% |
| 2595 | Papaya nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 2596 | Pear nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 2597 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 3.00 mg | 1% |
| 2598 | Applesauce, canned, unsweetened | Fruits and fruit juices | 3.00 mg | 1% |
| 2599 | Applesauce, canned, sweetened | Fruits and fruit juices | 3.00 mg | 1% |
| 2600 | Bamboo shoots, raw | Vegetables and Vegetable Products | 3.00 mg | 1% |
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