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 2901–2950 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 6.00 mg | 1% |
| 2902 | Beverages, Coconut water, ready-to-drink, unsweetened | Beverages | 6.00 mg | 1% |
| 2903 | Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2904 | Grapes, canned, thompson seedless, water pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2905 | Beverages, Fruit punch drink, frozen concentrate | Beverages | 6.00 mg | 1% |
| 2906 | Sauce, enchilada, red, mild, ready to serve | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 2907 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2908 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2909 | Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2910 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 6.00 mg | 1% |
| 2911 | Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries | Fats and Oils | 6.00 mg | 1% |
| 2912 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 6.00 mg | 1% |
| 2913 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 6.00 mg | 1% |
| 2914 | Beverages, pineapple and orange juice drink, canned | Beverages | 6.00 mg | 1% |
| 2915 | Beverages, pineapple and grapefruit juice drink, canned | Beverages | 6.00 mg | 1% |
| 2916 | Beverages, grape juice drink, canned | Beverages | 6.00 mg | 1% |
| 2917 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2918 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2919 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 6.00 mg | 1% |
| 2920 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 6.00 mg | 1% |
| 2921 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 6.00 mg | 1% |
| 2922 | Beverages, citrus fruit juice drink, frozen concentrate, prepared with water | Beverages | 6.00 mg | 1% |
| 2923 | Sauce, horseradish | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 2924 | Sauce, tartar, ready-to-serve | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 2925 | Cranberries, raw | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2926 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2927 | Blueberries, raw | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2928 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 2929 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA | Baby Foods | 6.00 mg | 1% |
| 2930 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 6.00 mg | 1% |
| 2931 | Babyfood, juice, apple and grape | Baby Foods | 6.00 mg | 1% |
| 2932 | Babyfood, apple-banana juice | Baby Foods | 6.00 mg | 1% |
| 2933 | Babyfood, fruit dessert, mango with tapioca | Baby Foods | 6.00 mg | 1% |
| 2934 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 2935 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 2936 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 6.00 mg | 1% |
| 2937 | Babyfood, juice, apple, with calcium | Baby Foods | 6.00 mg | 1% |
| 2938 | Babyfood, juice, orange and apple and banana | Baby Foods | 6.00 mg | 1% |
| 2939 | Babyfood, fruit, bananas and pineapple with tapioca, strained | Baby Foods | 6.00 mg | 1% |
| 2940 | Babyfood, fruit, bananas and pineapple with tapioca, junior | Baby Foods | 6.00 mg | 1% |
| 2941 | Babyfood, fruit and vegetable, apple and sweet potato | Baby Foods | 6.00 mg | 1% |
| 2942 | Sweeteners, sugar substitute, granulated, brown | Sweets | 6.00 mg | 1% |
| 2943 | Onions, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2944 | Onions, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2945 | Onions, canned, solids and liquids | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2946 | Papaya, canned, heavy syrup, drained | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2947 | Oheloberries, raw | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2948 | Eggplant, pickled | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2949 | Babyfood, carrots, toddler | Baby Foods | 6.00 mg | 1% |
| 2950 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 6.00 mg | 1% |
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