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 5951–6000 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5951 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 11.00 mg | 3% | CNF |
| 5952 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 11.00 mg | 3% | CNF |
| 5953 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5954 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 11.00 mg | 3% | CNF |
| 5955 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 11.00 mg | 3% | CNF |
| 5956 | Yogourt, vanilla flavoured, with added Vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5957 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5958 | Yogourt, fruit flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5959 | Yogourt, plain, fresh cheese-type (quark), fat free, no salt added | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5960 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5961 | Yogourt, coffee flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5962 | Yogourt, vanilla flavoured (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5963 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5964 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5965 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5966 | Yogourt, fruit flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5967 | Cream, 5% | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 5968 | Salad, Greek, homemade | Mixed Dishes | 11.00 mg | 3% | CNF |
| 5969 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 5970 | Cookie, shortbread, plain, homemade | Baked Products | 11.00 mg | 3% | CNF |
| 5971 | Muffin, blueberry, dry mix, prepared | Baked Products | 11.00 mg | 3% | CNF |
| 5972 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5973 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5974 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5975 | Pepper, sweet, red, canned, solids and liquid | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5976 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5977 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5978 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5979 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5980 | Dessert, egg custard, baked, homemade | Sweets | 11.00 mg | 3% | CNF |
| 5981 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% | CNF |
| 5982 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 5983 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5984 | Chocolate flavour drink, whey and milk based | Beverages | 11.00 mg | 3% | CNF |
| 5985 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 5986 | Salad dressing, buttermilk as main ingredient | Fats and Oils | 11.00 mg | 3% | CNF |
| 5987 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 5988 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 5989 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 11.00 mg | 3% | CNF |
| 5990 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 11.00 mg | 3% | CNF |
| 5991 | Plant-based beverage, rice, enriched | Beverages | 11.00 mg | 3% | CNF |
| 5992 | Fast foods, entree, salad, vegetable, no dressing, with cheese and egg | Fast Foods | 11.00 mg | 3% | CNF |
| 5993 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 11.00 mg | 3% | CNF |
| 5994 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 11.00 mg | 3% | CNF |
| 5995 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 11.00 mg | 3% | CNF |
| 5996 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 11.00 mg | 3% | CNF |
| 5997 | Dessert, pudding, banana, dry mix, regular, prepared with 2% milk | Sweets | 11.00 mg | 3% | CNF |
| 5998 | Dessert, frozen, ice cream, vanilla, rich, 16% M.F. | Sweets | 11.00 mg | 3% | CNF |
| 5999 | Dessert, frozen, pudding pop, vanilla | Sweets | 11.00 mg | 3% | CNF |
| 6000 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% | CNF |
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