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 3001–3050 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 12.00 mg | 3% |
| 3002 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 12.00 mg | 3% |
| 3003 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 12.00 mg | 3% |
| 3004 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 12.00 mg | 3% |
| 3005 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 12.00 mg | 3% |
| 3006 | Ice creams, french vanilla, soft-serve | Sweets | 12.00 mg | 3% |
| 3007 | Keikitos (muffins), Latino bakery item | Baked Products | 12.00 mg | 3% |
| 3008 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% |
| 3009 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 3010 | Sapodilla, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 3011 | Rhubarb, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 3012 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 12.00 mg | 3% |
| 3013 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 12.00 mg | 3% |
| 3014 | Puddings, banana, dry mix, instant, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 3015 | Candies, white chocolate | Sweets | 12.00 mg | 3% |
| 3016 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water | Beverages | 11.00 mg | 3% |
| 3017 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 11.00 mg | 3% |
| 3018 | Bread, stuffing, dry mix, prepared | Baked Products | 11.00 mg | 3% |
| 3019 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG,Gerolsteiner naturally sparkling mineral water, | Beverages | 11.00 mg | 3% |
| 3020 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3021 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 11.00 mg | 3% |
| 3022 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3023 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 11.00 mg | 3% |
| 3024 | Babyfood, dinner, mixed vegetable, strained | Baby Foods | 11.00 mg | 3% |
| 3025 | Babyfood, vegetables, carrots, junior | Baby Foods | 11.00 mg | 3% |
| 3026 | Sour cream, reduced fat | Dairy and Egg Products | 11.00 mg | 3% |
| 3027 | Milk, fluid, 1% fat, without added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% |
| 3028 | Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% |
| 3029 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 11.00 mg | 3% |
| 3030 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 11.00 mg | 3% |
| 3031 | Alcoholic beverage, wine, table, all | Beverages | 11.00 mg | 3% |
| 3032 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG (Gerolsteiner), naturally sparkling, mineral bottled water | Beverages | 11.00 mg | 3% |
| 3033 | Beverages, Acai berry drink, fortified | Beverages | 11.00 mg | 3% |
| 3034 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3035 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | Breakfast Cereals | 11.00 mg | 3% |
| 3036 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 11.00 mg | 3% |
| 3037 | Pie, egg custard, commercially prepared | Baked Products | 11.00 mg | 3% |
| 3038 | Cake, cheesecake, commercially prepared | Baked Products | 11.00 mg | 3% |
| 3039 | Cake, sponge, commercially prepared | Baked Products | 11.00 mg | 3% |
| 3040 | Babyfood, plums, bananas and rice, strained | Baby Foods | 11.00 mg | 3% |
| 3041 | Babyfood, vegetables, mix vegetables junior | Baby Foods | 11.00 mg | 3% |
| 3042 | Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% |
| 3043 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 11.00 mg | 3% |
| 3044 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 11.00 mg | 3% |
| 3045 | Egg, whole, cooked, omelet | Dairy and Egg Products | 11.00 mg | 3% |
| 3046 | Egg, white, raw, fresh | Dairy and Egg Products | 11.00 mg | 3% |
| 3047 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 11.00 mg | 3% |
| 3048 | McDONALD'S, Strawberry Sundae | Fast Foods | 11.00 mg | 3% |
| 3049 | Beverages, rice milk, unsweetened | Beverages | 11.00 mg | 3% |
| 3050 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 11.00 mg | 3% |
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