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 2901–2950 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 8.00 mg | 2% |
| 2902 | Yogourt, Greek style, sweetened, rich (8-12% M.F.) with Vitamin D added | Dairy and Egg Products | 8.00 mg | 2% |
| 2903 | Yogourt beverage, vanilla flavoured | Dairy and Egg Products | 8.00 mg | 2% |
| 2904 | Sauce, sweet and sour, ready to serve | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2905 | Dip, cheese with chili peppers, ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2906 | Yogourt beverage, vanilla flavoured, with added Vitamin D | Dairy and Egg Products | 8.00 mg | 2% |
| 2907 | Cherry, sour, canned, water pack, drained | Fruits and fruit juices | 8.00 mg | 2% |
| 2908 | Soup, cream, broccoli, canned, condensed | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2909 | Soup, tomato, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2910 | Babyfood, dessert, jarred, fruit | Babyfoods | 8.00 mg | 2% |
| 2911 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 8.00 mg | 2% |
| 2912 | Whey, sweet, fluid | Dairy and Egg Products | 8.00 mg | 2% |
| 2913 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 8.00 mg | 2% |
| 2914 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 8.00 mg | 2% |
| 2915 | Salad dressing, french, commercial, low calorie | Fats and Oils | 8.00 mg | 2% |
| 2916 | Salad dressing, blue or roquefort cheese, commercial, regular | Fats and Oils | 8.00 mg | 2% |
| 2917 | Soup, cream, celery, canned, condensed | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2918 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2919 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2920 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2921 | Apricot, canned halves with skin, light syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2922 | Apricot, canned whole no skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2923 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2924 | Cherry, sweet, canned, extra heavy syrup pack | Fruits and fruit juices | 8.00 mg | 2% |
| 2925 | Grapefruit, pink or red, florida, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2926 | Lemon, raw, without peel | Fruits and fruit juices | 8.00 mg | 2% |
| 2927 | Lemon juice, canned or bottled | Fruits and fruit juices | 8.00 mg | 2% |
| 2928 | Lemon juice, frozen | Fruits and fruit juices | 8.00 mg | 2% |
| 2929 | Lime juice, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2930 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2931 | Tangerine (mandarin) juice, canned, sugar added | Fruits and fruit juices | 8.00 mg | 2% |
| 2932 | Plum, canned, purple, juice pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2933 | Quince, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2934 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2935 | Pear, asian, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2936 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2937 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2938 | Tangerine (mandarin), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2939 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2940 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2941 | Taro shoots, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2942 | Taro shoots, cooked | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2943 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2944 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2945 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2946 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 8.00 mg | 2% |
| 2947 | Cake, angel food, dry mix, prepared | Baked Products | 8.00 mg | 2% |
| 2948 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 8.00 mg | 2% |
| 2949 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 8.00 mg | 2% |
| 2950 | Cake, snack cake, cream-filled, sponge | Baked Products | 8.00 mg | 2% |
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