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 7251–7300 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7251 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 5.00 mg | 1% | CNF |
| 7252 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 5.00 mg | 1% | CNF |
| 7253 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 5.00 mg | 1% | CNF |
| 7254 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 5.00 mg | 1% | CNF |
| 7255 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 5.00 mg | 1% | CNF |
| 7256 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free | Fats and Oils | 5.00 mg | 1% | CNF |
| 7257 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7258 | Peach, canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7259 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7260 | Cranberry, dried, sweetened | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7261 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 5.00 mg | 1% | CNF |
| 7262 | Salad dressing, italian, fat free | Fats and Oils | 5.00 mg | 1% | CNF |
| 7263 | Butter, light, unsalted | Dairy and Egg Products | 5.00 mg | 1% | CNF |
| 7264 | Butter, light, salted | Dairy and Egg Products | 5.00 mg | 1% | CNF |
| 7265 | Coffee, brewed, prepared with municipal water, decaffeinated | Beverages | 5.00 mg | 1% | CNF |
| 7266 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 5.00 mg | 1% | CNF |
| 7267 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 5.00 mg | 1% | CNF |
| 7268 | Sweets, confectioner's coating / chips, butterscotch | Sweets | 5.00 mg | 1% | CNF |
| 7269 | Pie, blueberry, commercial, 2 crust | Baked Products | 5.00 mg | 1% | CNF |
| 7270 | Alcohol, wine cooler | Beverages | 5.00 mg | 1% | CNF |
| 7271 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate | Beverages | 5.00 mg | 1% | CNF |
| 7272 | Coffee, instant, sweetened, mocha flavour, powder, water added | Beverages | 5.00 mg | 1% | CNF |
| 7273 | Coffee, instant, sweetened, cappucino flavour, powder, water added | Beverages | 5.00 mg | 1% | CNF |
| 7274 | Juice drink, orange and apricot, canned | Beverages | 5.00 mg | 1% | CNF |
| 7275 | Limeade, frozen concentrate | Beverages | 5.00 mg | 1% | CNF |
| 7276 | Coffee substitute, cereal grain beverage, powder, water added | Beverages | 5.00 mg | 1% | CNF |
| 7277 | Beverage mix, carob flavour, powder | Beverages | 5.00 mg | 1% | CNF |
| 7278 | Alcohol, beer, light (4% alcohol by volume) | Beverages | 5.00 mg | 1% | CNF |
| 7279 | Pickle relish, sweet | Vegetables and Vegetable Products | 5.00 mg | 1% | CNF |
| 7280 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 5.00 mg | 1% | CNF |
| 7281 | Apple juice, frozen concentrate, diluted, added vitamin C | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7282 | Apple juice, canned or bottled, added vitamin C | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7283 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7284 | Peach, canned halves or slices, light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7285 | Peach, canned halves or slices, water pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7286 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7287 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7288 | Apple, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7289 | Apricot nectar, canned | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7290 | Rose-apple, raw | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7291 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7292 | Plum, canned, purple, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7293 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7294 | Pear, canned, halves, extra light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7295 | Peach, frozen sliced, sweetened | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7296 | Peach, canned halves or slices, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7297 | Peach, canned halves or slices, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7298 | Peach, canned halves or slices, extra light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7299 | Grape, North American type (slip skin), raw | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7300 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
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