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 7001–7050 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7001 | Oheloberries, raw | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 7002 | Salad dressing, buttermilk, lite | Fats and Oils | 6.00 mg | 1% | USDA_SR |
| 7003 | Eggplant, pickled | Vegetables and Vegetable Products | 6.00 mg | 1% | USDA_SR |
| 7004 | Babyfood, carrots, toddler | Baby Foods | 6.00 mg | 1% | USDA_SR |
| 7005 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 6.00 mg | 1% | USDA_SR |
| 7006 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 6.00 mg | 1% | USDA_SR |
| 7007 | Toppings, pineapple | Sweets | 6.00 mg | 1% | USDA_SR |
| 7008 | Jellies | Sweets | 6.00 mg | 1% | USDA_SR |
| 7009 | Puddings, tapioca, ready-to-eat | Sweets | 6.00 mg | 1% | USDA_SR |
| 7010 | Cheese spread, cream cheese base | Dairy and Egg Products | 6.00 mg | 1% | USDA_SR |
| 7011 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 6.00 mg | 1% | USDA_SR |
| 7012 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 6.00 mg | 1% | USDA_SR |
| 7013 | Candies, HEATH BITES | Sweets | 6.00 mg | 1% | USDA_SR |
| 7014 | Alcoholic beverage, pina colada, canned | Beverages | 6.00 mg | 1% | USDA_SR |
| 7015 | Alcoholic beverage, beer, light, BUDWEISER SELECT | Beverages | 6.00 mg | 1% | USDA_SR |
| 7016 | Alcoholic beverage, beer, regular, all | Beverages | 6.00 mg | 1% | USDA_SR |
| 7017 | Pimento, canned | Vegetables and Vegetable Products | 6.00 mg | 1% | USDA_SR |
| 7018 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 7019 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 7020 | Limes, raw | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 7021 | Jellies, reduced sugar, home preserved | Sweets | 6.00 mg | 1% | USDA_SR |
| 7022 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 7023 | Lemon juice from concentrate, bottled, REAL LEMON | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 7024 | Lemon juice from concentrate, bottled, CONCORD | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 7025 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 7026 | Pummelo, raw | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 7027 | Lemon juice, raw | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 7028 | Alcoholic beverage, rice (sake) | Beverages | 6.00 mg | 1% | USDA_SR |
| 7029 | Babyfood, dessert, jarred, custard (includes vanilla custard) | Babyfoods | 6.00 mg | 1% | CNF |
| 7030 | Soup, cream, celery, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 7031 | Babyfood, juice, pear, all stages | Babyfoods | 6.00 mg | 1% | CNF |
| 7032 | Babyfood, juice, apple and prune | Babyfoods | 6.00 mg | 1% | CNF |
| 7033 | Soup, cream, asparagus, ready-to-serve | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 7034 | Soup, cream, broccoli, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 7035 | Beverage, coconut water, unsweetened, ready-to-drink | Beverages | 6.00 mg | 1% | CNF |
| 7036 | Sauce, cheese and salsa, medium | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 7037 | Pear, Bartlett, raw | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7038 | Papaya, canned, heavy syrup pack, drained | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7039 | Sweetener, granulated brown sugar | Sweets | 6.00 mg | 1% | CNF |
| 7040 | Soup, vegetable, homemade | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 7041 | Sangria | Beverages | 6.00 mg | 1% | CNF |
| 7042 | Vodka cooler, fruit flavours | Beverages | 6.00 mg | 1% | CNF |
| 7043 | Onion, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 6.00 mg | 1% | CNF |
| 7044 | Drink, fruit punch, frozen concentrate | Beverages | 6.00 mg | 1% | CNF |
| 7045 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 6.00 mg | 1% | CNF |
| 7046 | Alcohol, rice (sake) | Beverages | 6.00 mg | 1% | CNF |
| 7047 | Cranberry juice, unsweetened | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7048 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 6.00 mg | 1% | CNF |
| 7049 | Salad dressing, buttermilk, light | Fats and Oils | 6.00 mg | 1% | CNF |
| 7050 | Eggplant, pickled | Vegetables and Vegetable Products | 6.00 mg | 1% | CNF |
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