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 2801–2850 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2801 | Babyfood, banana apple dessert, strained | Baby Foods | 8.00 mg | 2% |
| 2802 | Babyfood, juice, pear | Baby Foods | 8.00 mg | 2% |
| 2803 | Sherbet, orange | Sweets | 8.00 mg | 2% |
| 2804 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 8.00 mg | 2% |
| 2805 | Pie, apple, prepared from recipe | Baked Products | 7.00 mg | 2% |
| 2806 | Pie, apple, commercially prepared, enriched flour | Baked Products | 7.00 mg | 2% |
| 2807 | Cookies, sugar, refrigerated dough | Baked Products | 7.00 mg | 2% |
| 2808 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 7.00 mg | 2% |
| 2809 | Malt beverage, includes non-alcoholic beer | Beverages | 7.00 mg | 2% |
| 2810 | Snacks, Pretzels, gluten- free made with cornstarch and potato flour | Snacks | 7.00 mg | 2% |
| 2811 | Guava sauce, cooked | Fruits and Fruit Juices | 7.00 mg | 2% |
| 2812 | Grapes, red or green (European type, such as Thompson seedless), raw | Fruits and Fruit Juices | 7.00 mg | 2% |
| 2813 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 7.00 mg | 2% |
| 2814 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 7.00 mg | 2% |
| 2815 | Cereals ready-to-eat, RALSTON Corn Flakes | Breakfast Cereals | 7.00 mg | 2% |
| 2816 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 7.00 mg | 2% |
| 2817 | Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E | Beverages | 7.00 mg | 2% |
| 2818 | Beverages, V8 V-FUSION Juices, Tropical | Beverages | 7.00 mg | 2% |
| 2819 | Dip, TOSTITOS, salsa con queso, medium | Soups, Sauces, and Gravies | 7.00 mg | 2% |
| 2820 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 7.00 mg | 2% |
| 2821 | Cereals, farina, enriched, cooked with water, with salt | Breakfast Cereals | 7.00 mg | 2% |
| 2822 | Lemonade, frozen concentrate, pink | Beverages | 7.00 mg | 2% |
| 2823 | Infant formula, PBM PRODUCTS, store brand, soy, ready-to-feed | Baby Foods | 7.00 mg | 2% |
| 2824 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 7.00 mg | 2% |
| 2825 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed | Baby Foods | 7.00 mg | 2% |
| 2826 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready-to-feed | Baby Foods | 7.00 mg | 2% |
| 2827 | Babyfood, juice treats, fruit medley, toddler | Baby Foods | 7.00 mg | 2% |
| 2828 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 7.00 mg | 2% |
| 2829 | Lemonade, frozen concentrate, white | Beverages | 7.00 mg | 2% |
| 2830 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 7.00 mg | 2% |
| 2831 | Cookies, fortune | Baked Products | 7.00 mg | 2% |
| 2832 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE, LIPIL, ready to feed, with ARA and DHA | Baby Foods | 7.00 mg | 2% |
| 2833 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 7.00 mg | 2% |
| 2834 | POPEYES, Coleslaw | Fast Foods | 7.00 mg | 2% |
| 2835 | Beverages, V8 V-FUSION Juices, Strawberry Banana | Beverages | 7.00 mg | 2% |
| 2836 | Beverages, V8 V-FUSION Juices, Peach Mango | Beverages | 7.00 mg | 2% |
| 2837 | Cookies, animal, with frosting or icing | Baked Products | 7.00 mg | 2% |
| 2838 | Crabapples, raw | Fruits and Fruit Juices | 7.00 mg | 2% |
| 2839 | Apricots, canned, heavy syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 7.00 mg | 2% |
| 2840 | Apricots, canned, water pack, with skin, solids and liquids | Fruits and Fruit Juices | 7.00 mg | 2% |
| 2841 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | Breakfast Cereals | 7.00 mg | 2% |
| 2842 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 7.00 mg | 2% |
| 2843 | Soup, tomato, low sodium, with water | Soups, Sauces, and Gravies | 7.00 mg | 2% |
| 2844 | Salad dressing, french dressing, commercial, regular | Fats and Oils | 7.00 mg | 2% |
| 2845 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 7.00 mg | 2% |
| 2846 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN AA, ready-to-feed | Baby Foods | 7.00 mg | 2% |
| 2847 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 7.00 mg | 2% |
| 2848 | Babyfood, juice, apple and prune | Baby Foods | 7.00 mg | 2% |
| 2849 | Babyfood, fruit, pears and pineapple, junior | Baby Foods | 7.00 mg | 2% |
| 2850 | Babyfood, pears, dices, toddler | Baby Foods | 7.00 mg | 2% |
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