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 2101–2150 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 17.00 mg | 4% |
| 2102 | Yogourt, soy, vanilla flavoured, with added fibre | Dairy and Egg Products | 17.00 mg | 4% |
| 2103 | Bread, cheese | Baked Products | 17.00 mg | 4% |
| 2104 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 17.00 mg | 4% |
| 2105 | Macaroni and cheese, frozen | Mixed Dishes | 17.00 mg | 4% |
| 2106 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 17.00 mg | 4% |
| 2107 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 17.00 mg | 4% |
| 2108 | Babyfood, cereal, rice, with milk powder and fruit, prepared with water | Babyfoods | 17.00 mg | 4% |
| 2109 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2110 | Muffin, carrot, commercial | Baked Products | 16.00 mg | 4% |
| 2111 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 16.00 mg | 4% |
| 2112 | Soup, lentil, homemade | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 2113 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 16.00 mg | 4% |
| 2114 | Zucchini, battered and fried | Mixed Dishes | 16.00 mg | 4% |
| 2115 | Spaghetti with cream sauce | Mixed Dishes | 16.00 mg | 4% |
| 2116 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 16.00 mg | 4% |
| 2117 | Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 16.00 mg | 4% |
| 2118 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 16.00 mg | 4% |
| 2119 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 16.00 mg | 4% |
| 2120 | Yogourt, fruit flavoured, fresh cheese-type, miniature size, with added Vitamin D | Dairy and Egg Products | 16.00 mg | 4% |
| 2121 | Dessert, frozen, ice cream cookie sandwich | Sweets | 16.00 mg | 4% |
| 2122 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 16.00 mg | 4% |
| 2123 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 2124 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 2125 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 16.00 mg | 4% |
| 2126 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 16.00 mg | 4% |
| 2127 | Babyfood, cereal, wheat, with milk powder, prepared with water | Babyfoods | 16.00 mg | 4% |
| 2128 | Milk shake, chocolate, thick | Beverages | 16.00 mg | 4% |
| 2129 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 16.00 mg | 4% |
| 2130 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 16.00 mg | 4% |
| 2131 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 16.00 mg | 4% |
| 2132 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 16.00 mg | 4% |
| 2133 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 16.00 mg | 4% |
| 2134 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 16.00 mg | 4% |
| 2135 | Carissa (natalplum), raw | Fruits and fruit juices | 16.00 mg | 4% |
| 2136 | Cherimoya, raw | Fruits and fruit juices | 16.00 mg | 4% |
| 2137 | Mammy-apple, raw | Fruits and fruit juices | 16.00 mg | 4% |
| 2138 | Pear, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 16.00 mg | 4% |
| 2139 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 4% |
| 2140 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 4% |
| 2141 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2142 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2143 | Cabbage, red, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2144 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2145 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2146 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2147 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2148 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2149 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2150 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
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