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 2501–2550 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | SILK Unsweetened, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2502 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2503 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2504 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2505 | SILK Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2506 | SILK Plain, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2507 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 16.00 mg | 4% |
| 2508 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2509 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 16.00 mg | 4% |
| 2510 | Pancakes, plain, prepared from recipe | Baked Products | 16.00 mg | 4% |
| 2511 | Croissants, butter | Baked Products | 16.00 mg | 4% |
| 2512 | Cookies, graham crackers, chocolate-coated | Baked Products | 16.00 mg | 4% |
| 2513 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 16.00 mg | 4% |
| 2514 | Cake, fruitcake, commercially prepared | Baked Products | 16.00 mg | 4% |
| 2515 | Cereals ready-to-eat, RALSTON Crispy Hexagons | Breakfast Cereals | 16.00 mg | 4% |
| 2516 | Pancakes, plain, reduced fat | Baked Products | 16.00 mg | 4% |
| 2517 | Carissa, (natal-plum), raw | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2518 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 16.00 mg | 4% |
| 2519 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2520 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2521 | SILK Light Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2522 | SILK Light Plain, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2523 | SILK Chocolate, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2524 | Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk | Beverages | 16.00 mg | 4% |
| 2525 | Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener | Dairy and Egg Products | 16.00 mg | 4% |
| 2526 | Yogurt, fruit, lowfat, with low calorie sweetener | Dairy and Egg Products | 16.00 mg | 4% |
| 2527 | Cheese, low fat, cheddar or colby | Dairy and Egg Products | 16.00 mg | 4% |
| 2528 | Cheese, goat, soft type | Dairy and Egg Products | 16.00 mg | 4% |
| 2529 | Puff pastry, frozen, ready-to-bake | Baked Products | 16.00 mg | 4% |
| 2530 | Pie, banana cream, prepared from recipe | Baked Products | 16.00 mg | 4% |
| 2531 | Pancakes, blueberry, prepared from recipe | Baked Products | 16.00 mg | 4% |
| 2532 | Muffins, blueberry, prepared from recipe, made with low fat (2%) milk | Baked Products | 16.00 mg | 4% |
| 2533 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 16.00 mg | 4% |
| 2534 | Cookies, sugar wafers with creme filling, regular | Baked Products | 16.00 mg | 4% |
| 2535 | Ice cream cookie sandwich | Dairy and Egg Products | 16.00 mg | 4% |
| 2536 | Yogurt, vanilla, low fat, fortified with vitamin D | Dairy and Egg Products | 16.00 mg | 4% |
| 2537 | Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 16.00 mg | 4% |
| 2538 | Cream, half and half, fat free | Dairy and Egg Products | 16.00 mg | 4% |
| 2539 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 16.00 mg | 4% |
| 2540 | Fast foods, sundae, strawberry | Fast Foods | 16.00 mg | 4% |
| 2541 | Beverages, Meal supplement drink, canned, peanut flavor | Beverages | 16.00 mg | 4% |
| 2542 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 2543 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 2544 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2545 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2546 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 16.00 mg | 4% |
| 2547 | Cheese, cheddar, nonfat or fat free | Dairy and Egg Products | 16.00 mg | 4% |
| 2548 | Yogurt, fruit, low fat, 11g protein/8 oz | Dairy and Egg Products | 16.00 mg | 4% |
| 2549 | Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim) | Dairy and Egg Products | 16.00 mg | 4% |
| 2550 | Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 16.00 mg | 4% |
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