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 2451–2500 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% |
| 2452 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 12.00 mg | 3% |
| 2453 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 12.00 mg | 3% |
| 2454 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 12.00 mg | 3% |
| 2455 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 12.00 mg | 3% |
| 2456 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 12.00 mg | 3% |
| 2457 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2458 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2459 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 12.00 mg | 3% |
| 2460 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 12.00 mg | 3% |
| 2461 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 12.00 mg | 3% |
| 2462 | Babyfood, cereal, wheat, prepared with formula or breast milk | Babyfoods | 12.00 mg | 3% |
| 2463 | Milk shake, vanilla, thick | Beverages | 12.00 mg | 3% |
| 2464 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% |
| 2465 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2466 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2467 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 12.00 mg | 3% |
| 2468 | Acerola juice, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 2469 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% |
| 2470 | Grapefruit juice, white, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 2471 | Tangerine (mandarin), raw | Fruits and fruit juices | 12.00 mg | 3% |
| 2472 | Peach, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% |
| 2473 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 12.00 mg | 3% |
| 2474 | Pitanga, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 2475 | Pomegranate, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 2476 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% |
| 2477 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% |
| 2478 | Sapodilla, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 2479 | Melon, cantaloupe, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 2480 | Pineapple, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 2481 | Rhubarb, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 2482 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2483 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2484 | Chayote, fruit, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2485 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2486 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2487 | Sesbania flowers, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2488 | Sesbania flowers, steamed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2489 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2490 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2491 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2492 | Cabbage, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2493 | Carrot, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2494 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2495 | Celery, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2496 | Pumpkin, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2497 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2498 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2499 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2500 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
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