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 7301–7350 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7301 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7302 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7303 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7304 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7305 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7306 | Elderberry, raw | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7307 | Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7308 | Apple juice, frozen concentrate, diluted, without added vitamin C | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7309 | Apple juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7310 | Apple, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 7311 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 5.00 mg | 1% | CNF |
| 7312 | Cereal, hot, corn grits (yellow), cooked | Breakfast cereals | 5.00 mg | 1% | CNF |
| 7313 | Soup, cheddar cheese, canned, condensed, water added | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 7314 | Soup, cream, celery, canned, condensed, water added | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 7315 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 7316 | Soup, cream, onion, canned, condensed | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 7317 | Soup, cream, mushroom, canned, condensed | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 7318 | Salad dressing, french, commercial, regular | Fats and Oils | 5.00 mg | 1% | CNF |
| 7319 | Salad dressing, italian, commercial, regular | Fats and Oils | 5.00 mg | 1% | CNF |
| 7320 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 5.00 mg | 1% | CNF |
| 7321 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 5.00 mg | 1% | CNF |
| 7322 | Vinegar, cider | Spices and Herbs | 5.00 mg | 1% | CNF |
| 7323 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 4.95 mg | 1% | USDA_FF |
| 7324 | Apple juice, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 4.86 mg | 1% | USDA_FF |
| 7325 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 4.70 mg | 1% | USDA_FF |
| 7326 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 4.70 mg | 1% | USDA_FF |
| 7327 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 4.70 mg | 1% | USDA_FF |
| 7328 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 4.67 mg | 1% | USDA_FF |
| 7329 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 4.38 mg | 1% | USDA_FF |
| 7330 | Grape juice, white, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 4.27 mg | 1% | USDA_FF |
| 7331 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 4.20 mg | 1% | USDA_FF |
| 7332 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 4.15 mg | 1% | USDA_FF |
| 7333 | Soup, onion, dry, mix, prepared with water | Soups, Sauces, and Gravies | 4.00 mg | 1% | USDA_SR |
| 7334 | Alcoholic beverage, malt beer, hard lemonade | Beverages | 4.00 mg | 1% | USDA_SR |
| 7335 | Beverages, coffee, instant, regular, prepared with water | Beverages | 4.00 mg | 1% | USDA_SR |
| 7336 | Cranberry-orange relish, canned | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 7337 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 7338 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 4.00 mg | 1% | USDA_SR |
| 7339 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 7340 | Babyfood, apples, dices, toddler | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 7341 | Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt | Breakfast Cereals | 4.00 mg | 1% | USDA_SR |
| 7342 | Soup, mushroom barley, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 4.00 mg | 1% | USDA_SR |
| 7343 | Cookies, brownies, dry mix, sugar free | Baked Products | 4.00 mg | 1% | USDA_SR |
| 7344 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 7345 | Margarine-like, vegetable oil spread, fat free, liquid, with salt | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 7346 | Babyfood, fruit, apricot with tapioca, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 7347 | Vinegar, red wine | Spices and Herbs | 4.00 mg | 1% | USDA_SR |
| 7348 | Beverages, coffee, instant, decaffeinated, prepared with water | Beverages | 4.00 mg | 1% | USDA_SR |
| 7349 | Beverages, coffee, brewed, breakfast blend | Beverages | 4.00 mg | 1% | USDA_SR |
| 7350 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
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