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 6901–6950 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6901 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 6902 | Sweets, topping (spread), butterscotch or caramel | Sweets | 7.00 mg | 2% | CNF |
| 6903 | Sweets, pie fillings, canned, cherry | Sweets | 7.00 mg | 2% | CNF |
| 6904 | Candies, bars, Bit-O-Honey candy chews | Sweets | 7.00 mg | 2% | CNF |
| 6905 | Pie, apple, homemade, 2 crust | Baked Products | 7.00 mg | 2% | CNF |
| 6906 | Pie, apple, commercial, 2 crust | Baked Products | 7.00 mg | 2% | CNF |
| 6907 | Cookie, sugar, refrigerated dough | Baked Products | 7.00 mg | 2% | CNF |
| 6908 | Cookie, fortune | Baked Products | 7.00 mg | 2% | CNF |
| 6909 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 7.00 mg | 2% | CNF |
| 6910 | Lemonade, pink, frozen concentrate | Beverages | 7.00 mg | 2% | CNF |
| 6911 | Lemonade, white, frozen concentrate | Beverages | 7.00 mg | 2% | CNF |
| 6912 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 6913 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 6914 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 6915 | Lettuce, iceberg | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 6916 | Pickle relish, hamburger | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 6917 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 6918 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 6919 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 6920 | Plum, raw | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6921 | Pear, raw, with skin | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6922 | Grape, red or green (European type, such as Thompson seedless), adherent skin, raw | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6923 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6924 | Pear, canned halves, juice pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6925 | Peach, spiced, canned whole, heavy syrup pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6926 | Peach, canned halves or slices, juice pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6927 | Lime juice, canned or bottled | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6928 | Guava sauce, cooked | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6929 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6930 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6931 | Crabapple, raw | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6932 | Apricot, canned halves with skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6933 | Apricot, canned halves with skin, water pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 6934 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 7.00 mg | 2% | CNF |
| 6935 | Salad dressing, thousand island, commercial, low calorie | Fats and Oils | 7.00 mg | 2% | CNF |
| 6936 | Cream, whipping, 35% M.F. | Dairy and Egg Products | 7.00 mg | 2% | CNF |
| 6937 | Cream, whipping, 32% M.F. | Dairy and Egg Products | 7.00 mg | 2% | CNF |
| 6938 | Dessert topping (non dairy), powdered | Dairy and Egg Products | 7.00 mg | 2% | CNF |
| 6939 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 7.00 mg | 2% | CNF |
| 6940 | Juice, pomegranate, from concentrate, shelf-stable | Fruits and Fruit Juices | 6.86 mg | 2% | USDA_FF |
| 6941 | Almond milk, unsweetened, plain, shelf stable | Beverages | 6.79 mg | 2% | USDA_FF |
| 6942 | Almond milk, unsweetened, plain, shelf stable | Beverages | 6.79 mg | 2% | USDA_FF |
| 6943 | Plum, black, with skin, raw | Fruits and Fruit Juices | 6.62 mg | 2% | USDA_FF |
| 6944 | Pear, Anjou, green, with skin, raw | Fruits and Fruit Juices | 6.49 mg | 2% | USDA_FF |
| 6945 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 6.31 mg | 2% | USDA_FF |
| 6946 | Blueberries, raw | Fruits and Fruit Juices | 6.18 mg | 1% | USDA_FF |
| 6947 | Blueberries, raw | Fruits and Fruit Juices | 6.18 mg | 1% | USDA_FF |
| 6948 | Pie, peach | Baked Products | 6.00 mg | 1% | USDA_SR |
| 6949 | Pie, lemon meringue, prepared from recipe | Baked Products | 6.00 mg | 1% | USDA_SR |
| 6950 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 6.00 mg | 1% | USDA_SR |
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