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 2601–2650 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2601 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 2602 | Coffee, brewed, prepared with tap water | Beverages | 3.00 mg | 1% |
| 2603 | Coffee, instant with chicory, powder, water added | Beverages | 3.00 mg | 1% |
| 2604 | Juice drink, cranberry and apricot, bottled | Beverages | 3.00 mg | 1% |
| 2605 | Tea, brewed | Beverages | 3.00 mg | 1% |
| 2606 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 3.00 mg | 1% |
| 2607 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 3.00 mg | 1% |
| 2608 | Alcohol, liqueur, coffee (26.5% alcohol by volume) | Beverages | 3.00 mg | 1% |
| 2609 | Alcohol, liqueur, coffee (31.5% alcohol by volume) | Beverages | 3.00 mg | 1% |
| 2610 | Alcohol, cocktail, whisky sour mix, powder, water and whisky added | Beverages | 3.00 mg | 1% |
| 2611 | Juice drink, cranberry-grape, vitamin C added, bottled | Beverages | 3.00 mg | 1% |
| 2612 | Drink, fruit punch, vitamin C added, ready-to-drink | Beverages | 3.00 mg | 1% |
| 2613 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 3.00 mg | 1% |
| 2614 | Candies, fudge, vanilla, homemade | Sweets | 3.00 mg | 1% |
| 2615 | Candies, hard | Sweets | 3.00 mg | 1% |
| 2616 | Icing (frosting), white, fluffy, dry mix, unprepared | Sweets | 3.00 mg | 1% |
| 2617 | Grains, arrowroot flour | Cereals, Grains and Pasta | 3.00 mg | 1% |
| 2618 | Grains, cornstarch | Cereals, Grains and Pasta | 3.00 mg | 1% |
| 2619 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 3.00 mg | 1% |
| 2620 | Tea, brewed, prepared with tap water, decaffeinated | Beverages | 3.00 mg | 1% |
| 2621 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 3.00 mg | 1% |
| 2622 | Salad dressing, french, fat free | Fats and Oils | 3.00 mg | 1% |
| 2623 | Drink, breakfast type, orange, ready-to-drink | Beverages | 3.00 mg | 1% |
| 2624 | Drink, fruit flavour, powder, low calorie, vitamin C, with aspartame | Beverages | 3.00 mg | 1% |
| 2625 | Juice drink, cranberry-apple low calorie, with vitamin C added | Beverages | 3.00 mg | 1% |
| 2626 | Guava, nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 2627 | Mango, nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 2628 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 2629 | Juice drink, orange | Beverages | 3.00 mg | 1% |
| 2630 | Salad dressing, sweet and sour | Fats and Oils | 3.00 mg | 1% |
| 2631 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 2632 | Energy drink, with fruit juice | Beverages | 3.00 mg | 1% |
| 2633 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 2.00 mg | 0% |
| 2634 | Salad dressing, mayonnaise type, commercial, regular | Fats and Oils | 2.00 mg | 0% |
| 2635 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 2636 | Gravy, au jus, canned | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 2637 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 2638 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 2639 | Soup, tomato rice, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 2640 | Blueberry, frozen, sweetened | Fruits and fruit juices | 2.00 mg | 0% |
| 2641 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 2.00 mg | 0% |
| 2642 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 2.00 mg | 0% |
| 2643 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 2.00 mg | 0% |
| 2644 | Alcohol, cocktail, daiquiri (rum), homemade | Beverages | 2.00 mg | 0% |
| 2645 | Lemonade, white, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 2646 | Limeade, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 2647 | Tea, instant, unsweetened, powder, water added | Beverages | 2.00 mg | 0% |
| 2648 | Lemonade, pink, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 2649 | Drink, orange, vitamin C added, canned | Beverages | 2.00 mg | 0% |
| 2650 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 2.00 mg | 0% |
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