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 5701–5750 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5701 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 5702 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 5703 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 12.00 mg | 3% | CNF |
| 5704 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 12.00 mg | 3% | CNF |
| 5705 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 12.00 mg | 3% | CNF |
| 5706 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 5707 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 12.00 mg | 3% | CNF |
| 5708 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 5709 | Yogourt, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 5710 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 5711 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 5712 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 12.00 mg | 3% | CNF |
| 5713 | Sandwich, egg salad, homemade | Mixed Dishes | 12.00 mg | 3% | CNF |
| 5714 | Plant-based beverage, soy, enriched, all flavours | Beverages | 12.00 mg | 3% | CNF |
| 5715 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 5716 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 12.00 mg | 3% | CNF |
| 5717 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 12.00 mg | 3% | CNF |
| 5718 | Sesbania flowers, steamed, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 5719 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 5720 | Grapefruit juice, pink, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 5721 | Celeriac, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 5722 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 12.00 mg | 3% | CNF |
| 5723 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 12.00 mg | 3% | CNF |
| 5724 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 12.00 mg | 3% | CNF |
| 5725 | Plant-based beverage, soy, enriched, chocolate | Beverages | 12.00 mg | 3% | CNF |
| 5726 | Salad dressing, honey mustard, calorie-reduced | Fats and Oils | 12.00 mg | 3% | CNF |
| 5727 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 5728 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% | CNF |
| 5729 | Vinegar, balsamic | Spices and Herbs | 12.00 mg | 3% | CNF |
| 5730 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 12.00 mg | 3% | CNF |
| 5731 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 5732 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 5733 | Lettuce, red leaf | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 5734 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 5735 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 5736 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 5737 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 5738 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 5739 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 5740 | Tomato, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 5741 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 5742 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 5743 | Fast foods, breakfast, french toast with butter | Fast Foods | 12.00 mg | 3% | CNF |
| 5744 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 5745 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 5746 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 5747 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% | CNF |
| 5748 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 12.00 mg | 3% | CNF |
| 5749 | Dessert, rennin, vanilla, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% | CNF |
| 5750 | Dessert, pudding, coconut, dry mix, regular, prepared with 2% milk | Sweets | 12.00 mg | 3% | CNF |
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