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 7051–7100 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7051 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 6.00 mg | 1% | CNF |
| 7052 | Candied foods, orange peel | Sweets | 6.00 mg | 1% | CNF |
| 7053 | Candied foods, grapefruit peel | Sweets | 6.00 mg | 1% | CNF |
| 7054 | Candied foods, citron | Sweets | 6.00 mg | 1% | CNF |
| 7055 | Sweets, topping, pineapple | Sweets | 6.00 mg | 1% | CNF |
| 7056 | Sweets, jellies | Sweets | 6.00 mg | 1% | CNF |
| 7057 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 6.00 mg | 1% | CNF |
| 7058 | Pie, lemon meringue, homemade | Baked Products | 6.00 mg | 1% | CNF |
| 7059 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 6.00 mg | 1% | CNF |
| 7060 | Cake, Boston cream pie, commercial | Baked Products | 6.00 mg | 1% | CNF |
| 7061 | Juice drink, pineapple and orange, vitamin C added, canned | Beverages | 6.00 mg | 1% | CNF |
| 7062 | Juice drink, pineapple and grapefruit, vitamin C added, canned | Beverages | 6.00 mg | 1% | CNF |
| 7063 | Drink, grape, vitamin C added, canned | Beverages | 6.00 mg | 1% | CNF |
| 7064 | Alcohol, beer, regular, (5% alcohol by volume) | Beverages | 6.00 mg | 1% | CNF |
| 7065 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 6.00 mg | 1% | CNF |
| 7066 | Pimento, canned | Vegetables and Vegetable Products | 6.00 mg | 1% | CNF |
| 7067 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 6.00 mg | 1% | CNF |
| 7068 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 6.00 mg | 1% | CNF |
| 7069 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7070 | Blueberry, raw | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7071 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7072 | Pummelo, raw | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7073 | Oheloberry, raw | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7074 | Lime, raw | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7075 | Lemon juice, raw | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7076 | Grape, thompson seedless, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7077 | Grape, thompson seedless, canned, water pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7078 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7079 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7080 | Cranberry, raw | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7081 | Cherry, sour, red, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7082 | Cherry, sour, red, canned, water pack, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7083 | Apricot, canned halves with skin, extra light syrup, solids and liquid | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 7084 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 7085 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 7086 | Cream, heavy | Dairy and Egg Products | 5.97 mg | 1% | USDA_FF |
| 7087 | Oat milk, unsweetened, plain, refrigerated | Beverages | 5.91 mg | 1% | USDA_FF |
| 7088 | Pears, raw, bartlett | Fruits and Fruit Juices | 5.70 mg | 1% | USDA_FF |
| 7089 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.70 mg | 1% | USDA_FF |
| 7090 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 5.10 mg | 1% | USDA_FF |
| 7091 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 5.05 mg | 1% | USDA_FF |
| 7092 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_FF |
| 7093 | Beverages, orange breakfast drink, ready-to-drink, with added nutrients | Beverages | 5.00 mg | 1% | USDA_SR |
| 7094 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7095 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7096 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7097 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7098 | Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH | Breakfast Cereals | 5.00 mg | 1% | USDA_SR |
| 7099 | Sauce, ready-to-serve, pepper or hot | Soups, Sauces, and Gravies | 5.00 mg | 1% | USDA_SR |
| 7100 | Alcoholic beverage, beer, light, higher alcohol | Beverages | 5.00 mg | 1% | USDA_SR |
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