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 3201–3250 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 5.00 mg | 1% |
| 3202 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 3203 | Salad dressing, caesar, fat free | Fats and Oils | 4.00 mg | 1% |
| 3204 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 4.00 mg | 1% |
| 3205 | Soup, cream, mushroom, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 3206 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 3207 | Soup, cream, mushroom, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 3208 | Babyfood, dessert, jarred, strawberry | Babyfoods | 4.00 mg | 1% |
| 3209 | Coffee whitener (non dairy), powdered | Dairy and Egg Products | 4.00 mg | 1% |
| 3210 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 4.00 mg | 1% |
| 3211 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 3212 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 3213 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 3214 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 3215 | Soup, cream, vegetable, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 3216 | Soup, onion, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 3217 | Cereal, hot, cream of wheat, instant: maple and brown sugar, prepared | Breakfast cereals | 4.00 mg | 1% |
| 3218 | Cereal, hot, cream of wheat, instant: apple and cinnamon, prepared | Breakfast cereals | 4.00 mg | 1% |
| 3219 | Apple, dried, sulphured, stewed, no added sugar | Fruits and fruit juices | 4.00 mg | 1% |
| 3220 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 3221 | Cranberry orange relish, canned | Fruits and fruit juices | 4.00 mg | 1% |
| 3222 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 4.00 mg | 1% |
| 3223 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 4.00 mg | 1% |
| 3224 | Peach nectar, canned | Fruits and fruit juices | 4.00 mg | 1% |
| 3225 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 3226 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 3227 | Apple, raw, without skin | Fruits and fruit juices | 4.00 mg | 1% |
| 3228 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 4.00 mg | 1% |
| 3229 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 3230 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 3231 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 3232 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 3233 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 3234 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 3235 | Coffee, instant, regular, powder, water added | Beverages | 4.00 mg | 1% |
| 3236 | Coffee, instant, decaffeinated, powder, water added | Beverages | 4.00 mg | 1% |
| 3237 | Sweets, topping, strawberry | Sweets | 4.00 mg | 1% |
| 3238 | Dessert, pudding, vanilla, ready to eat | Sweets | 4.00 mg | 1% |
| 3239 | Dessert, frozen, fruit and juice bar | Sweets | 4.00 mg | 1% |
| 3240 | Sweets, fruit butters, apple | Sweets | 4.00 mg | 1% |
| 3241 | Sweets, jams and preserves | Sweets | 4.00 mg | 1% |
| 3242 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 4.00 mg | 1% |
| 3243 | Sweets, jams and preserves, apricot | Sweets | 4.00 mg | 1% |
| 3244 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 3245 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 4.00 mg | 1% |
| 3246 | Candied, maraschino cherries, jar, drained | Sweets | 4.00 mg | 1% |
| 3247 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 4.00 mg | 1% |
| 3248 | Candied fruit | Sweets | 4.00 mg | 1% |
| 3249 | Sweets, syrups, grenadine | Sweets | 4.00 mg | 1% |
| 3250 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 4.00 mg | 1% |
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