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 3301–3350 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Butterbur, canned | Vegetables and Vegetable Products | 2.00 mg | 0% |
| 3302 | Puddings, tapioca, dry mix, with no added salt | Sweets | 2.00 mg | 0% |
| 3303 | Vermicelli, made from soy | Legumes and Legume Products | 2.00 mg | 0% |
| 3304 | Salad dressing, caesar, low calorie | Fats and Oils | 2.00 mg | 0% |
| 3305 | Frostings, glaze, prepared-from-recipe | Sweets | 2.00 mg | 0% |
| 3306 | Puddings, banana, dry mix, instant | Sweets | 2.00 mg | 0% |
| 3307 | Candies, HERSHEY, KIT KAT BIG KAT Bar | Sweets | 2.00 mg | 0% |
| 3308 | Frostings, white, fluffy, dry mix, prepared with water | Sweets | 2.00 mg | 0% |
| 3309 | Frozen novelties, ice type, fruit, no sugar added | Sweets | 2.00 mg | 0% |
| 3310 | Puddings, tapioca, dry mix | Sweets | 2.00 mg | 0% |
| 3311 | Syrups, table blends, pancake | Sweets | 2.00 mg | 0% |
| 3312 | Syrups, table blends, pancake, reduced-calorie | Sweets | 2.00 mg | 0% |
| 3313 | Alcoholic beverage, daiquiri, prepared-from-recipe | Beverages | 2.00 mg | 0% |
| 3314 | Salad dressing, caesar dressing, regular | Fats and Oils | 2.00 mg | 0% |
| 3315 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 2.00 mg | 0% |
| 3316 | Puddings, banana, dry mix, instant, with added oil | Sweets | 2.00 mg | 0% |
| 3317 | Candies, divinity, prepared-from-recipe | Sweets | 2.00 mg | 0% |
| 3318 | Syrups, table blends, pancake, with 2% maple | Sweets | 2.00 mg | 0% |
| 3319 | Pie fillings, apple, canned | Sweets | 2.00 mg | 0% |
| 3320 | Marmalade, orange | Sweets | 2.00 mg | 0% |
| 3321 | Seaweed, laver, raw | Vegetables and Vegetable Products | 2.00 mg | 0% |
| 3322 | Guava nectar, with sucralose, canned | Fruits and Fruit Juices | 2.00 mg | 0% |
| 3323 | Beverages, coffee, instant, with whitener, reduced calorie | Beverages | 2.00 mg | 0% |
| 3324 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 2.00 mg | 0% |
| 3325 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 2.00 mg | 0% |
| 3326 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 2.00 mg | 0% |
| 3327 | Candies, marshmallows | Sweets | 2.00 mg | 0% |
| 3328 | Candies, jellybeans | Sweets | 2.00 mg | 0% |
| 3329 | Cranberry sauce, jellied, canned, OCEAN SPRAY | Fruits and Fruit Juices | 2.00 mg | 0% |
| 3330 | Cranberry sauce, whole, canned, OCEAN SPRAY | Fruits and Fruit Juices | 2.00 mg | 0% |
| 3331 | Guava nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 2.00 mg | 0% |
| 3332 | Salad Dressing, mayonnaise-like, fat-free | Fats and Oils | 2.00 mg | 0% |
| 3333 | Beverages, fruit punch-flavor drink, powder, without added sodium, prepared with water | Beverages | 1.00 mg | 0% |
| 3334 | Carbonated beverage, low calorie, other than cola or pepper, with sodium saccharin, without caffeine | Beverages | 1.00 mg | 0% |
| 3335 | Beverages, ARIZONA, tea, ready-to-drink, lemon | Beverages | 1.00 mg | 0% |
| 3336 | Beverages, water, tap, municipal | Beverages | 1.00 mg | 0% |
| 3337 | Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine | Beverages | 1.00 mg | 0% |
| 3338 | Beverages, water, tap, well | Beverages | 1.00 mg | 0% |
| 3339 | Beverages, tea, instant, lemon, sweetened, prepared with water | Beverages | 1.00 mg | 0% |
| 3340 | Strawberry-flavor beverage mix, powder | Beverages | 1.00 mg | 0% |
| 3341 | Beverages, tea, black, ready-to-drink, peach, diet | Beverages | 1.00 mg | 0% |
| 3342 | Beverages, carbonated, orange | Beverages | 1.00 mg | 0% |
| 3343 | Beverages, NESTEA, tea, black, ready-to-drink, lemon | Beverages | 1.00 mg | 0% |
| 3344 | Beverages, carbonated, ginger ale | Beverages | 1.00 mg | 0% |
| 3345 | Beverages, carbonated, club soda | Beverages | 1.00 mg | 0% |
| 3346 | Alcoholic beverage, whiskey sour, prepared from item 14028 | Beverages | 1.00 mg | 0% |
| 3347 | Beverages, Whiskey sour mix, bottled | Beverages | 1.00 mg | 0% |
| 3348 | Alcoholic beverage, whiskey sour, canned | Beverages | 1.00 mg | 0% |
| 3349 | Beverages, Fruit flavored drink containing less than 3% fruit juice, with high vitamin C | Beverages | 1.00 mg | 0% |
| 3350 | Beverages, Fruit flavored drink, less than 3% juice, not fortified with vitamin C | Beverages | 1.00 mg | 0% |
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