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 2601–2650 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2601 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 11.00 mg | 3% |
| 2602 | Water, mineral, carbonated, bottled | Beverages | 11.00 mg | 3% |
| 2603 | Juice drink, fruit punch, frozen concentrate | Beverages | 11.00 mg | 3% |
| 2604 | Cake mix, angel food, dry, unprepared | Baked Products | 11.00 mg | 3% |
| 2605 | Cake, sponge, commercial | Baked Products | 11.00 mg | 3% |
| 2606 | Cake, white, regular, dry mix, unprepared | Baked Products | 11.00 mg | 3% |
| 2607 | Cheesecake, commercial | Baked Products | 11.00 mg | 3% |
| 2608 | Pie, egg custard, commercial | Baked Products | 11.00 mg | 3% |
| 2609 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 11.00 mg | 3% |
| 2610 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% |
| 2611 | Dessert, frozen, pudding pop, vanilla | Sweets | 11.00 mg | 3% |
| 2612 | Dessert, frozen, ice cream, vanilla, rich, 16% M.F. | Sweets | 11.00 mg | 3% |
| 2613 | Dessert, pudding, banana, dry mix, regular, prepared with 2% milk | Sweets | 11.00 mg | 3% |
| 2614 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 11.00 mg | 3% |
| 2615 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 11.00 mg | 3% |
| 2616 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 11.00 mg | 3% |
| 2617 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 11.00 mg | 3% |
| 2618 | Fast foods, entree, salad, vegetable, no dressing, with cheese and egg | Fast Foods | 11.00 mg | 3% |
| 2619 | Plant-based beverage, rice, enriched | Beverages | 11.00 mg | 3% |
| 2620 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 11.00 mg | 3% |
| 2621 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 2622 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 11.00 mg | 3% |
| 2623 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 11.00 mg | 3% |
| 2624 | Salad dressing, buttermilk as main ingredient | Fats and Oils | 11.00 mg | 3% |
| 2625 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2626 | Chocolate flavour drink, whey and milk based | Beverages | 11.00 mg | 3% |
| 2627 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2628 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 11.00 mg | 3% |
| 2629 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% |
| 2630 | Dessert, egg custard, baked, homemade | Sweets | 11.00 mg | 3% |
| 2631 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2632 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2633 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2634 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2635 | Pepper, sweet, red, canned, solids and liquid | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2636 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2637 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2638 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2639 | Muffin, blueberry, dry mix, prepared | Baked Products | 11.00 mg | 3% |
| 2640 | Cookie, shortbread, plain, homemade | Baked Products | 11.00 mg | 3% |
| 2641 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% |
| 2642 | Salad, Greek, homemade | Mixed Dishes | 11.00 mg | 3% |
| 2643 | Cream, 5% | Dairy and Egg Products | 11.00 mg | 3% |
| 2644 | Yogourt, fruit flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 2645 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 2646 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 2647 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 11.00 mg | 3% |
| 2648 | Yogourt, vanilla flavoured (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 2649 | Yogourt, coffee flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 2650 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
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