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 7401–7450 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7401 | Tamarind nectar, canned | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 7402 | Candied fruit | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 7403 | Maraschino cherries, canned, drained | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 7404 | Babyfood, mixed fruit yogurt, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 7405 | Cheese, cottage, lowfat, 1% milkfat, with vegetables | Dairy and Egg Products | 4.00 mg | 1% | USDA_SR |
| 7406 | Jams, preserves, marmalade, reduced sugar | Sweets | 4.00 mg | 1% | USDA_SR |
| 7407 | Salad dressing, blue or roquefort cheese dressing, light | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 7408 | Babyfood, dessert, jarred, strawberry | Babyfoods | 4.00 mg | 1% | CNF |
| 7409 | Soup, cream, mushroom, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 7410 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 7411 | Soup, cream, mushroom, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 7412 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 4.00 mg | 1% | CNF |
| 7413 | Salad dressing, caesar, fat free | Fats and Oils | 4.00 mg | 1% | CNF |
| 7414 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 7415 | Blackberry, wild, raw | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7416 | Drink, breakfast type, orange, reduced sugar | Beverages | 4.00 mg | 1% | CNF |
| 7417 | Candies, toffee, homemade | Sweets | 4.00 mg | 1% | CNF |
| 7418 | Vinegar, red wine | Spices and Herbs | 4.00 mg | 1% | CNF |
| 7419 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 4.00 mg | 1% | CNF |
| 7420 | Cheese, cottage, with vegetables | Dairy and Egg Products | 4.00 mg | 1% | CNF |
| 7421 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 4.00 mg | 1% | CNF |
| 7422 | Sweets, syrups, grenadine | Sweets | 4.00 mg | 1% | CNF |
| 7423 | Candied fruit | Sweets | 4.00 mg | 1% | CNF |
| 7424 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7425 | Candied, maraschino cherries, jar, drained | Sweets | 4.00 mg | 1% | CNF |
| 7426 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 4.00 mg | 1% | CNF |
| 7427 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 7428 | Sweets, jams and preserves, apricot | Sweets | 4.00 mg | 1% | CNF |
| 7429 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 4.00 mg | 1% | CNF |
| 7430 | Sweets, jams and preserves | Sweets | 4.00 mg | 1% | CNF |
| 7431 | Sweets, fruit butters, apple | Sweets | 4.00 mg | 1% | CNF |
| 7432 | Dessert, frozen, fruit and juice bar | Sweets | 4.00 mg | 1% | CNF |
| 7433 | Dessert, pudding, vanilla, ready to eat | Sweets | 4.00 mg | 1% | CNF |
| 7434 | Sweets, topping, strawberry | Sweets | 4.00 mg | 1% | CNF |
| 7435 | Coffee, instant, decaffeinated, powder, water added | Beverages | 4.00 mg | 1% | CNF |
| 7436 | Coffee, instant, regular, powder, water added | Beverages | 4.00 mg | 1% | CNF |
| 7437 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 7438 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 7439 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 7440 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 7441 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7442 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7443 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7444 | Apple, raw, without skin | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7445 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7446 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7447 | Peach nectar, canned | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7448 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7449 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7450 | Cranberry orange relish, canned | Fruits and fruit juices | 4.00 mg | 1% | CNF |
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