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 7201–7250 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7201 | Peaches, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7202 | Jams and preserves, no sugar (with sodium saccharin), any flavor | Sweets | 5.00 mg | 1% | USDA_SR |
| 7203 | Stew/soup, caribou (Alaska Native) | American Indian/Alaska Native Foods | 5.00 mg | 1% | USDA_SR |
| 7204 | Frozen novelties, ice type, pineapple-coconut | Sweets | 5.00 mg | 1% | USDA_SR |
| 7205 | Toppings, butterscotch or caramel | Sweets | 5.00 mg | 1% | USDA_SR |
| 7206 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 5.00 mg | 1% | USDA_SR |
| 7207 | Alcoholic beverage, beer, light | Beverages | 5.00 mg | 1% | USDA_SR |
| 7208 | Pickle relish, sweet | Vegetables and Vegetable Products | 5.00 mg | 1% | USDA_SR |
| 7209 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 5.00 mg | 1% | USDA_SR |
| 7210 | Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7211 | Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7212 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7213 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7214 | Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7215 | Peach nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7216 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7217 | Peaches, canned, heavy syrup, drained | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7218 | Fruit cocktail, canned, heavy syrup, drained | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7219 | Rose-apples, raw | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7220 | Puddings, all flavors except chocolate, low calorie, instant, dry mix | Sweets | 5.00 mg | 1% | USDA_SR |
| 7221 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 5.00 mg | 1% | USDA_SR |
| 7222 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 7223 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 7224 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 7225 | Candies, confectioner's coating, butterscotch | Sweets | 5.00 mg | 1% | USDA_SR |
| 7226 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7227 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7228 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7229 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7230 | Cheese, cottage, lowfat, 1% milkfat, lactose reduced | Dairy and Egg Products | 5.00 mg | 1% | USDA_SR |
| 7231 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 5.00 mg | 1% | CNF |
| 7232 | Babyfood, fruit, jarred, mixed fruit | Babyfoods | 5.00 mg | 1% | CNF |
| 7233 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 5.00 mg | 1% | CNF |
| 7234 | Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7235 | Babyfood, juice, apple, all stages | Babyfoods | 5.00 mg | 1% | CNF |
| 7236 | Soup, mushroom barley, ready-to-serve, low sodium | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 7237 | Soup, cream, mushroom, ready-to-serve | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 7238 | Soup, cream, broccoli, canned, condensed, water added | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 7239 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7240 | Apple, Gala, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7241 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7242 | Apple, Red Delicious, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7243 | Energy drink, coffee flavours, light | Beverages | 5.00 mg | 1% | CNF |
| 7244 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7245 | Juice drink, fruit, ready-to-drink | Beverages | 5.00 mg | 1% | CNF |
| 7246 | Salad dressing, honey mustard, regular | Fats and Oils | 5.00 mg | 1% | CNF |
| 7247 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 7248 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 5.00 mg | 1% | CNF |
| 7249 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 5.00 mg | 1% | CNF |
| 7250 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 5.00 mg | 1% | CNF |
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