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 2951–3000 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2952 | Toppings, pineapple | Sweets | 6.00 mg | 1% |
| 2953 | Jellies | Sweets | 6.00 mg | 1% |
| 2954 | Puddings, tapioca, ready-to-eat | Sweets | 6.00 mg | 1% |
| 2955 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 6.00 mg | 1% |
| 2956 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 6.00 mg | 1% |
| 2957 | Candies, HEATH BITES | Sweets | 6.00 mg | 1% |
| 2958 | Alcoholic beverage, pina colada, canned | Beverages | 6.00 mg | 1% |
| 2959 | Alcoholic beverage, beer, light, BUDWEISER SELECT | Beverages | 6.00 mg | 1% |
| 2960 | Alcoholic beverage, beer, regular, all | Beverages | 6.00 mg | 1% |
| 2961 | Pimento, canned | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2962 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2963 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2964 | Limes, raw | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2965 | Jellies, reduced sugar, home preserved | Sweets | 6.00 mg | 1% |
| 2966 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2967 | Lemon juice from concentrate, bottled, REAL LEMON | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2968 | Lemon juice from concentrate, bottled, CONCORD | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2969 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2970 | Pummelo, raw | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2971 | Lemon juice, raw | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2972 | Alcoholic beverage, rice (sake) | Beverages | 6.00 mg | 1% |
| 2973 | Beverages, orange breakfast drink, ready-to-drink, with added nutrients | Beverages | 5.00 mg | 1% |
| 2974 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 5.00 mg | 1% |
| 2975 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% |
| 2976 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% |
| 2977 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% |
| 2978 | Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH | Breakfast Cereals | 5.00 mg | 1% |
| 2979 | Sauce, ready-to-serve, pepper or hot | Soups, Sauces, and Gravies | 5.00 mg | 1% |
| 2980 | Alcoholic beverage, beer, light, higher alcohol | Beverages | 5.00 mg | 1% |
| 2981 | Beverages, coffee substitute, cereal grain beverage, prepared with water | Beverages | 5.00 mg | 1% |
| 2982 | Beverages, Carob-flavor beverage mix, powder | Beverages | 5.00 mg | 1% |
| 2983 | Beverages, Apple juice drink, light, fortified with vitamin C | Beverages | 5.00 mg | 1% |
| 2984 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% |
| 2985 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% |
| 2986 | Apple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% |
| 2987 | Cranberry juice cocktail, frozen concentrate | Beverages | 5.00 mg | 1% |
| 2988 | Salad dressing, ranch dressing, regular | Fats and Oils | 5.00 mg | 1% |
| 2989 | Salad dressing, italian dressing, fat-free | Fats and Oils | 5.00 mg | 1% |
| 2990 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 2991 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 2992 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 2993 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, ready-to-feed | Baby Foods | 5.00 mg | 1% |
| 2994 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, with ARA and DHA, prepared from powder | Baby Foods | 5.00 mg | 1% |
| 2995 | Infant formula, MEAD JOHNSON, Pregestimil 20 Calories, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 2996 | Infant formula, MEAD JOHNSON, Gentlease, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 2997 | Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 2998 | Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic | Baby Foods | 5.00 mg | 1% |
| 2999 | Vinegar, cider | Spices and Herbs | 5.00 mg | 1% |
| 3000 | Beverages, orange and apricot juice drink, canned | Beverages | 5.00 mg | 1% |
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