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 2651–2700 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2651 | Yogourt, plain, fresh cheese-type (quark), fat free, no salt added | Dairy and Egg Products | 11.00 mg | 3% |
| 2652 | Yogourt, fruit flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 2653 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2654 | Yogourt, vanilla flavoured, with added Vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 2655 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 11.00 mg | 3% |
| 2656 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 11.00 mg | 3% |
| 2657 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added | Dairy and Egg Products | 11.00 mg | 3% |
| 2658 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 2659 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 2660 | Cereal, hot, cream of wheat, instant: whole grain, dry | Breakfast cereals | 11.00 mg | 3% |
| 2661 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 11.00 mg | 3% |
| 2662 | Babyfood, vegetables, jarred, squash, all stages | Babyfoods | 11.00 mg | 3% |
| 2663 | Waxgourd (Chinese perserving melon), boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2664 | Dessert topping (non dairy), powdered, prepared with 2% milk | Dairy and Egg Products | 10.00 mg | 2% |
| 2665 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 10.00 mg | 2% |
| 2666 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 10.00 mg | 2% |
| 2667 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 10.00 mg | 2% |
| 2668 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 10.00 mg | 2% |
| 2669 | Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 10.00 mg | 2% |
| 2670 | Yogourt, vanilla flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 10.00 mg | 2% |
| 2671 | Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 10.00 mg | 2% |
| 2672 | Yogourt, fruit flavoured (2-3.9% M.F.) | Dairy and Egg Products | 10.00 mg | 2% |
| 2673 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 10.00 mg | 2% |
| 2674 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 10.00 mg | 2% |
| 2675 | Yogourt, vanilla flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 10.00 mg | 2% |
| 2676 | Yogourt, Greek style, plain, fat free (0-0.5% M.F.) | Dairy and Egg Products | 10.00 mg | 2% |
| 2677 | Yogourt, fruit flavoured, tubes, vitamin D added | Dairy and Egg Products | 10.00 mg | 2% |
| 2678 | Kefir, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 10.00 mg | 2% |
| 2679 | Milk, fluid, buttermilk, cultured, whole | Dairy and Egg Products | 10.00 mg | 2% |
| 2680 | Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla | Sweets | 10.00 mg | 2% |
| 2681 | Orange pineapple juice | Fruits and fruit juices | 10.00 mg | 2% |
| 2682 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 10.00 mg | 2% |
| 2683 | Yogourt, vanilla flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 10.00 mg | 2% |
| 2684 | Yogourt, fruit flavoured (2-3.9% M.F.), with added Vitamin D | Dairy and Egg Products | 10.00 mg | 2% |
| 2685 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 10.00 mg | 2% |
| 2686 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 10.00 mg | 2% |
| 2687 | Sweets, syrups, cane | Sweets | 10.00 mg | 2% |
| 2688 | Juice drink, orange, Calorie-reduced | Beverages | 10.00 mg | 2% |
| 2689 | Soup, cream, celery, canned, condensed, reduced fat | Soups, Sauces and Gravies | 10.00 mg | 2% |
| 2690 | Soup, tomato noodle, ready-to-serve | Soups, Sauces and Gravies | 10.00 mg | 2% |
| 2691 | Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 10.00 mg | 2% |
| 2692 | Yogourt, Greek style, fruit flavoured, 2% M.F. | Fats and Oils | 10.00 mg | 2% |
| 2693 | Babyfood, fruit, jarred, apricot and other fruit | Babyfoods | 10.00 mg | 2% |
| 2694 | Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D | Fruits and fruit juices | 10.00 mg | 2% |
| 2695 | Cheese, neufchatel | Dairy and Egg Products | 10.00 mg | 2% |
| 2696 | Dessert topping (non dairy), powdered, prepared with whole milk | Dairy and Egg Products | 10.00 mg | 2% |
| 2697 | Whey, acid, fluid | Dairy and Egg Products | 10.00 mg | 2% |
| 2698 | Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F. | Dairy and Egg Products | 10.00 mg | 2% |
| 2699 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 10.00 mg | 2% |
| 2700 | Egg, chicken, whole, cooked, scrambled or omelet | Dairy and Egg Products | 10.00 mg | 2% |
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