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 3001–3050 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% |
| 3002 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% |
| 3003 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% |
| 3004 | Pie, blueberry, commercially prepared | Baked Products | 5.00 mg | 1% |
| 3005 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, ready-to-feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 3006 | Infant formula, PBM PRODUCTS, store brand, ready-to-feed | Baby Foods | 5.00 mg | 1% |
| 3007 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, ADVANCE, ready-to-feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 3008 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, with iron, ready-to-feed | Baby Foods | 5.00 mg | 1% |
| 3009 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 3010 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, ready-to-feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 3011 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 3012 | Infant formula, MEAD JOHNSON, ENFAMIL LIPIL, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 3013 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, liquid concentrate, with ARA and DHA, reconstituted | Baby Foods | 5.00 mg | 1% |
| 3014 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 3015 | Babyfood, tropical fruit medley | Baby Foods | 5.00 mg | 1% |
| 3016 | Vanilla extract, imitation, alcohol | Spices and Herbs | 5.00 mg | 1% |
| 3017 | Beverages, fruit juice drink, greater than 3% juice, high vitamin C | Beverages | 5.00 mg | 1% |
| 3018 | Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin | Beverages | 5.00 mg | 1% |
| 3019 | Beverages, Malt liquor beverage | Beverages | 5.00 mg | 1% |
| 3020 | Beverages, coffee, brewed, prepared with tap water, decaffeinated | Beverages | 5.00 mg | 1% |
| 3021 | Sauce, barbecue, OPEN PIT, original | Soups, Sauces, and Gravies | 5.00 mg | 1% |
| 3022 | Elderberries, raw | Fruits and Fruit Juices | 5.00 mg | 1% |
| 3023 | Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% |
| 3024 | Apricot nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% |
| 3025 | Apples, dehydrated (low moisture), sulfured, stewed | Fruits and Fruit Juices | 5.00 mg | 1% |
| 3026 | Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% |
| 3027 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 5.00 mg | 1% |
| 3028 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 5.00 mg | 1% |
| 3029 | Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA | Baby Foods | 5.00 mg | 1% |
| 3030 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed | Baby Foods | 5.00 mg | 1% |
| 3031 | Infant Formula, MEAD JOHNSON, ENFAMIL GENTLEASE, with iron, prepared from powder | Baby Foods | 5.00 mg | 1% |
| 3032 | Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, prepared from liquid concentrate | Baby Foods | 5.00 mg | 1% |
| 3033 | Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, ready-to-feed | Baby Foods | 5.00 mg | 1% |
| 3034 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, ready-to-feed | Baby Foods | 5.00 mg | 1% |
| 3035 | Babyfood, dessert, tropical fruit, junior | Baby Foods | 5.00 mg | 1% |
| 3036 | Babyfood, dessert, fruit dessert, without ascorbic acid, junior | Baby Foods | 5.00 mg | 1% |
| 3037 | Babyfood, dessert, fruit pudding, orange, strained | Baby Foods | 5.00 mg | 1% |
| 3038 | Babyfood, juice, mixed fruit | Baby Foods | 5.00 mg | 1% |
| 3039 | Babyfood, juice, orange and apple | Baby Foods | 5.00 mg | 1% |
| 3040 | Babyfood, fruit, papaya and applesauce with tapioca, strained | Baby Foods | 5.00 mg | 1% |
| 3041 | Babyfood, fruit, guava and papaya with tapioca, strained | Baby Foods | 5.00 mg | 1% |
| 3042 | Salad dressing, french dressing, commercial, regular, without salt | Fats and Oils | 5.00 mg | 1% |
| 3043 | Salad dressing, italian dressing, commercial, regular | Fats and Oils | 5.00 mg | 1% |
| 3044 | Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed | Baby Foods | 5.00 mg | 1% |
| 3045 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with DHA and ARA, ready-to-feed | Baby Foods | 5.00 mg | 1% |
| 3046 | Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed | Baby Foods | 5.00 mg | 1% |
| 3047 | Babyfood, dessert, fruit dessert, without ascorbic acid, strained | Baby Foods | 5.00 mg | 1% |
| 3048 | Puddings, vanilla, dry mix, regular, with added oil | Sweets | 5.00 mg | 1% |
| 3049 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 5.00 mg | 1% |
| 3050 | Jams, preserves, marmalades, sweetened with fruit juice | Sweets | 5.00 mg | 1% |
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