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 5551–5600 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5551 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 5552 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 5553 | Soup, cream, potato, canned, condensed | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 5554 | Milk, fluid, whole, producer, 3.7% M.F. | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5555 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5556 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5557 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5558 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5559 | Cheese souffle | Mixed Dishes | 13.00 mg | 3% | CNF |
| 5560 | Radicchio, raw | Vegetables and Vegetable Products | 12.95 mg | 3% | USDA_FF |
| 5561 | Mushroom, enoki | Vegetables and Vegetable Products | 12.84 mg | 3% | USDA_FF |
| 5562 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 12.80 mg | 3% | USDA_FF |
| 5563 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 12.77 mg | 3% | USDA_FF |
| 5564 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 12.70 mg | 3% | USDA_FF |
| 5565 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 12.68 mg | 3% | USDA_FF |
| 5566 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 12.59 mg | 3% | USDA_FF |
| 5567 | Strawberries, raw | Fruits and Fruit Juices | 12.52 mg | 3% | USDA_FF |
| 5568 | Strawberries, raw | Fruits and Fruit Juices | 12.52 mg | 3% | USDA_FF |
| 5569 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 12.50 mg | 3% | USDA_FF |
| 5570 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 12.50 mg | 3% | USDA_FF |
| 5571 | Carrots, mature, raw | Vegetables and Vegetable Products | 12.45 mg | 3% | USDA_FF |
| 5572 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 12.40 mg | 3% | USDA_FF |
| 5573 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 12.40 mg | 3% | USDA_FF |
| 5574 | Juice, tart cherry, from concentrate, shelf-stable | Fruits and Fruit Juices | 12.12 mg | 3% | USDA_FF |
| 5575 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 12.11 mg | 3% | USDA_FF |
| 5576 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 12.05 mg | 3% | USDA_FF |
| 5577 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% | USDA_FF |
| 5578 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% | USDA_FF |
| 5579 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% | USDA_FF |
| 5580 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% | USDA_FF |
| 5581 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5582 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5583 | Cream puff shell, prepared from recipe | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5584 | Cookies, vanilla wafers, higher fat | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5585 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5586 | Cookies, butter, commercially prepared, enriched | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5587 | Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milk | Beverages | 12.00 mg | 3% | USDA_SR |
| 5588 | Beverages, almond milk, chocolate, ready-to-drink | Beverages | 12.00 mg | 3% | USDA_SR |
| 5589 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 5590 | Sauce, ready-to-serve, pepper, TABASCO | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 5591 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 12.00 mg | 3% | USDA_SR |
| 5592 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5593 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 5594 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 5595 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% | USDA_SR |
| 5596 | Ice cream, soft serve, chocolate | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 5597 | McDONALD'S, Fruit 'n Yogurt Parfait (without granola) | Fast Foods | 12.00 mg | 3% | USDA_SR |
| 5598 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 12.00 mg | 3% | USDA_SR |
| 5599 | Alcoholic beverage, wine, table, red | Beverages | 12.00 mg | 3% | USDA_SR |
| 5600 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
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