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 3201–3250 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Beverages, coffee, brewed, prepared with tap water | Beverages | 3.00 mg | 1% |
| 3202 | Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 | Beverages | 3.00 mg | 1% |
| 3203 | Cookies, gluten-free, lemon wafer | Baked Products | 3.00 mg | 1% |
| 3204 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 3.00 mg | 1% |
| 3205 | Applesauce, canned, sweetened, without salt | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3206 | Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3207 | Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3208 | Apples, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3209 | Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D | Fats and Oils | 3.00 mg | 1% |
| 3210 | Salad dressing, french dressing, fat-free | Fats and Oils | 3.00 mg | 1% |
| 3211 | Babyfood, juice, apple and peach | Baby Foods | 3.00 mg | 1% |
| 3212 | Babyfood, fruit, applesauce and pineapple, strained | Baby Foods | 3.00 mg | 1% |
| 3213 | Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D | Fats and Oils | 3.00 mg | 1% |
| 3214 | Salad dressing, italian dressing, commercial, regular, without salt | Fats and Oils | 3.00 mg | 1% |
| 3215 | Margarine, regular, hard, soybean (hydrogenated) | Fats and Oils | 3.00 mg | 1% |
| 3216 | Babyfood, cereal, rice, with applesauce and bananas, strained | Baby Foods | 3.00 mg | 1% |
| 3217 | Babyfood, juice, apple | Baby Foods | 3.00 mg | 1% |
| 3218 | Babyfood, fruit, apple and blueberry, junior | Baby Foods | 3.00 mg | 1% |
| 3219 | Babyfood, fruit, apple and blueberry, strained | Baby Foods | 3.00 mg | 1% |
| 3220 | Arrowroot flour | Cereal Grains and Pasta | 3.00 mg | 1% |
| 3221 | Frozen novelties, juice type, POPSICLE SCRIBBLERS | Sweets | 3.00 mg | 1% |
| 3222 | Pear nectar, canned, without added ascorbic acid | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3223 | Salad dressing, sweet and sour | Fats and Oils | 3.00 mg | 1% |
| 3224 | Cornstarch | Cereal Grains and Pasta | 3.00 mg | 1% |
| 3225 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 3226 | Bamboo shoots, raw | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 3227 | Papaya nectar, canned | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3228 | Salad dressing, coleslaw | Fats and Oils | 3.00 mg | 1% |
| 3229 | Beverages, Orange juice drink | Beverages | 3.00 mg | 1% |
| 3230 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 3.00 mg | 1% |
| 3231 | Rice noodles, cooked | Cereal Grains and Pasta | 3.00 mg | 1% |
| 3232 | Frostings, white, fluffy, dry mix | Sweets | 3.00 mg | 1% |
| 3233 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 3234 | Guanabana nectar, canned | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3235 | Pear nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3236 | Beverages, cranberry-apple juice drink, low calorie, with vitamin C added | Beverages | 3.00 mg | 1% |
| 3237 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 3.00 mg | 1% |
| 3238 | Candies, hard | Sweets | 3.00 mg | 1% |
| 3239 | Mango nectar, canned | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3240 | Applesauce, canned, sweetened, with salt | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3241 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3242 | Babyfood, juice, apple - cherry | Baby Foods | 3.00 mg | 1% |
| 3243 | Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame | Beverages | 3.00 mg | 1% |
| 3244 | Candies, fudge, vanilla, prepared-from-recipe | Sweets | 3.00 mg | 1% |
| 3245 | Beverages, tea, instant, unsweetened, prepared with water | Beverages | 2.00 mg | 0% |
| 3246 | Beverages, orange drink, canned, with added vitamin C | Beverages | 2.00 mg | 0% |
| 3247 | Limeade, frozen concentrate, prepared with water | Beverages | 2.00 mg | 0% |
| 3248 | Beverages, OCEAN SPRAY, Ruby Red cranberry | Beverages | 2.00 mg | 0% |
| 3249 | Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink | Beverages | 2.00 mg | 0% |
| 3250 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 2.00 mg | 0% |
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