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 3151–3200 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3151 | Apple juice, frozen concentrate, diluted, added vitamin C | Fruits and fruit juices | 5.00 mg | 1% |
| 3152 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 5.00 mg | 1% |
| 3153 | Pickle relish, sweet | Vegetables and Vegetable Products | 5.00 mg | 1% |
| 3154 | Alcohol, beer, light (4% alcohol by volume) | Beverages | 5.00 mg | 1% |
| 3155 | Beverage mix, carob flavour, powder | Beverages | 5.00 mg | 1% |
| 3156 | Coffee substitute, cereal grain beverage, powder, water added | Beverages | 5.00 mg | 1% |
| 3157 | Limeade, frozen concentrate | Beverages | 5.00 mg | 1% |
| 3158 | Juice drink, orange and apricot, canned | Beverages | 5.00 mg | 1% |
| 3159 | Coffee, instant, sweetened, cappucino flavour, powder, water added | Beverages | 5.00 mg | 1% |
| 3160 | Coffee, instant, sweetened, mocha flavour, powder, water added | Beverages | 5.00 mg | 1% |
| 3161 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate | Beverages | 5.00 mg | 1% |
| 3162 | Alcohol, wine cooler | Beverages | 5.00 mg | 1% |
| 3163 | Pie, blueberry, commercial, 2 crust | Baked Products | 5.00 mg | 1% |
| 3164 | Sweets, confectioner's coating / chips, butterscotch | Sweets | 5.00 mg | 1% |
| 3165 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 5.00 mg | 1% |
| 3166 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 5.00 mg | 1% |
| 3167 | Coffee, brewed, prepared with municipal water, decaffeinated | Beverages | 5.00 mg | 1% |
| 3168 | Butter, light, salted | Dairy and Egg Products | 5.00 mg | 1% |
| 3169 | Butter, light, unsalted | Dairy and Egg Products | 5.00 mg | 1% |
| 3170 | Salad dressing, italian, fat free | Fats and Oils | 5.00 mg | 1% |
| 3171 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 5.00 mg | 1% |
| 3172 | Cranberry, dried, sweetened | Fruits and fruit juices | 5.00 mg | 1% |
| 3173 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% |
| 3174 | Peach, canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% |
| 3175 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% |
| 3176 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free | Fats and Oils | 5.00 mg | 1% |
| 3177 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 5.00 mg | 1% |
| 3178 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 5.00 mg | 1% |
| 3179 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 5.00 mg | 1% |
| 3180 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 5.00 mg | 1% |
| 3181 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 5.00 mg | 1% |
| 3182 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 5.00 mg | 1% |
| 3183 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 5.00 mg | 1% |
| 3184 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 5.00 mg | 1% |
| 3185 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 3186 | Salad dressing, honey mustard, regular | Fats and Oils | 5.00 mg | 1% |
| 3187 | Juice drink, fruit, ready-to-drink | Beverages | 5.00 mg | 1% |
| 3188 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 3189 | Energy drink, coffee flavours, light | Beverages | 5.00 mg | 1% |
| 3190 | Apple, Red Delicious, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 3191 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 3192 | Apple, Gala, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 3193 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 3194 | Soup, cream, broccoli, canned, condensed, water added | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 3195 | Soup, cream, mushroom, ready-to-serve | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 3196 | Soup, mushroom barley, ready-to-serve, low sodium | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 3197 | Babyfood, juice, apple, all stages | Babyfoods | 5.00 mg | 1% |
| 3198 | Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added | Fruits and fruit juices | 5.00 mg | 1% |
| 3199 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 5.00 mg | 1% |
| 3200 | Babyfood, fruit, jarred, mixed fruit | Babyfoods | 5.00 mg | 1% |
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