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 3251–3300 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3251 | Cheese, cottage, with vegetables | Dairy and Egg Products | 4.00 mg | 1% |
| 3252 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 4.00 mg | 1% |
| 3253 | Vinegar, red wine | Spices and Herbs | 4.00 mg | 1% |
| 3254 | Candies, toffee, homemade | Sweets | 4.00 mg | 1% |
| 3255 | Drink, breakfast type, orange, reduced sugar | Beverages | 4.00 mg | 1% |
| 3256 | Blackberry, wild, raw | Fruits and fruit juices | 4.00 mg | 1% |
| 3257 | Milk, fluid, human (breast milk), mature | Dairy and Egg Products | 3.00 mg | 1% |
| 3258 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 3259 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 3260 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 3261 | Soup, cream, mushroom, canned, condensed, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 3262 | Soup, consomme, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 3263 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 3264 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 3265 | Soup, oxtail, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 3266 | Cereal, hot, cream of rice, cooked | Breakfast cereals | 3.00 mg | 1% |
| 3267 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 3.00 mg | 1% |
| 3268 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 3.00 mg | 1% |
| 3269 | Apple, dried, sulphured, stewed, added sugar | Fruits and fruit juices | 3.00 mg | 1% |
| 3270 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 3.00 mg | 1% |
| 3271 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 3.00 mg | 1% |
| 3272 | Sauce, cranberry, canned, sweetened | Fruits and fruit juices | 3.00 mg | 1% |
| 3273 | Papaya nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 3274 | Pear nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 3275 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 3.00 mg | 1% |
| 3276 | Applesauce, canned, unsweetened | Fruits and fruit juices | 3.00 mg | 1% |
| 3277 | Applesauce, canned, sweetened | Fruits and fruit juices | 3.00 mg | 1% |
| 3278 | Bamboo shoots, raw | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 3279 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 3280 | Coffee, brewed, prepared with tap water | Beverages | 3.00 mg | 1% |
| 3281 | Coffee, instant with chicory, powder, water added | Beverages | 3.00 mg | 1% |
| 3282 | Juice drink, cranberry and apricot, bottled | Beverages | 3.00 mg | 1% |
| 3283 | Tea, brewed | Beverages | 3.00 mg | 1% |
| 3284 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 3.00 mg | 1% |
| 3285 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 3.00 mg | 1% |
| 3286 | Alcohol, liqueur, coffee (26.5% alcohol by volume) | Beverages | 3.00 mg | 1% |
| 3287 | Alcohol, liqueur, coffee (31.5% alcohol by volume) | Beverages | 3.00 mg | 1% |
| 3288 | Alcohol, cocktail, whisky sour mix, powder, water and whisky added | Beverages | 3.00 mg | 1% |
| 3289 | Juice drink, cranberry-grape, vitamin C added, bottled | Beverages | 3.00 mg | 1% |
| 3290 | Drink, fruit punch, vitamin C added, ready-to-drink | Beverages | 3.00 mg | 1% |
| 3291 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 3.00 mg | 1% |
| 3292 | Candies, fudge, vanilla, homemade | Sweets | 3.00 mg | 1% |
| 3293 | Candies, hard | Sweets | 3.00 mg | 1% |
| 3294 | Icing (frosting), white, fluffy, dry mix, unprepared | Sweets | 3.00 mg | 1% |
| 3295 | Grains, arrowroot flour | Cereals, Grains and Pasta | 3.00 mg | 1% |
| 3296 | Grains, cornstarch | Cereals, Grains and Pasta | 3.00 mg | 1% |
| 3297 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 3.00 mg | 1% |
| 3298 | Tea, brewed, prepared with tap water, decaffeinated | Beverages | 3.00 mg | 1% |
| 3299 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 3.00 mg | 1% |
| 3300 | Salad dressing, french, fat free | Fats and Oils | 3.00 mg | 1% |
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