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 7451–7500 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7451 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7452 | Apple, dried, sulphured, stewed, no added sugar | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 7453 | Cereal, hot, cream of wheat, instant: apple and cinnamon, prepared | Breakfast cereals | 4.00 mg | 1% | CNF |
| 7454 | Cereal, hot, cream of wheat, instant: maple and brown sugar, prepared | Breakfast cereals | 4.00 mg | 1% | CNF |
| 7455 | Soup, onion, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 7456 | Soup, cream, vegetable, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 7457 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 7458 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 7459 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 7460 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 7461 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 4.00 mg | 1% | CNF |
| 7462 | Coffee whitener (non dairy), powdered | Dairy and Egg Products | 4.00 mg | 1% | CNF |
| 7463 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 3.94 mg | 1% | USDA_FF |
| 7464 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 3.94 mg | 1% | USDA_FF |
| 7465 | Alcoholic beverage, liqueur, coffee, 53 proof | Beverages | 3.00 mg | 1% | USDA_SR |
| 7466 | Beverages, fruit punch juice drink, frozen concentrate, prepared with water | Beverages | 3.00 mg | 1% | USDA_SR |
| 7467 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 3.00 mg | 1% | USDA_SR |
| 7468 | Beverages, tea, black, brewed, prepared with tap water, decaffeinated | Beverages | 3.00 mg | 1% | USDA_SR |
| 7469 | Beverages, yellow green colored citrus soft drink with caffeine | Beverages | 3.00 mg | 1% | USDA_SR |
| 7470 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.00 mg | 1% | USDA_SR |
| 7471 | Noodles, chinese, cellophane or long rice (mung beans), dehydrated | Legumes and Legume Products | 3.00 mg | 1% | USDA_SR |
| 7472 | Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor | Beverages | 3.00 mg | 1% | USDA_SR |
| 7473 | Beverages, Energy drink, FULL THROTTLE | Beverages | 3.00 mg | 1% | USDA_SR |
| 7474 | Beverages, Energy drink, AMP | Beverages | 3.00 mg | 1% | USDA_SR |
| 7475 | Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors | Beverages | 3.00 mg | 1% | USDA_SR |
| 7476 | Beverages, Fruit punch drink, with added nutrients, canned | Beverages | 3.00 mg | 1% | USDA_SR |
| 7477 | Beverages, AMBER, hard cider | Beverages | 3.00 mg | 1% | USDA_SR |
| 7478 | Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C | Beverages | 3.00 mg | 1% | USDA_SR |
| 7479 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 3.00 mg | 1% | USDA_SR |
| 7480 | Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice | Beverages | 3.00 mg | 1% | USDA_SR |
| 7481 | Beverages, coffee, instant, chicory | Beverages | 3.00 mg | 1% | USDA_SR |
| 7482 | Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 7483 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 7484 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 7485 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 7486 | Cereals, CREAM OF RICE, cooked with water, with salt | Breakfast Cereals | 3.00 mg | 1% | USDA_SR |
| 7487 | Alcoholic beverage, liqueur, coffee, 63 proof | Beverages | 3.00 mg | 1% | USDA_SR |
| 7488 | Margarine, regular, 80% fat, composite, stick, without salt | Fats and Oils | 3.00 mg | 1% | USDA_SR |
| 7489 | Babyfood, beverage, GERBER, GRADUATES, FRUIT SPLASHERS | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 7490 | Babyfood, fruit, applesauce, strained | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 7491 | Beverages, tea, instant, decaffeinated, lemon, sweetened | Beverages | 3.00 mg | 1% | USDA_SR |
| 7492 | Beverages, tea, black, brewed, prepared with tap water | Beverages | 3.00 mg | 1% | USDA_SR |
| 7493 | Alcoholic beverage, whiskey sour, prepared with water, whiskey and powder mix | Beverages | 3.00 mg | 1% | USDA_SR |
| 7494 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.00 mg | 1% | USDA_SR |
| 7495 | Soup, cream of celery, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.00 mg | 1% | USDA_SR |
| 7496 | CAMPBELL'S, Cream of Mushroom Soup, condensed | Soups, Sauces, and Gravies | 3.00 mg | 1% | USDA_SR |
| 7497 | Margarine, regular, 80% fat, composite, stick, with salt | Fats and Oils | 3.00 mg | 1% | USDA_SR |
| 7498 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 7499 | Babyfood, fruit, applesauce, junior | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 7500 | Beverages, tea, hibiscus, brewed | Beverages | 3.00 mg | 1% | USDA_SR |
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