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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3251 | Babyfood, juice, orange-carrot | Baby Foods | 10.00 mg | 2% |
| 3252 | Restaurant, family style, coleslaw | Restaurant Foods | 10.00 mg | 2% |
| 3253 | APPLEBEE'S, coleslaw | Restaurant Foods | 10.00 mg | 2% |
| 3254 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted | Baby Foods | 10.00 mg | 2% |
| 3255 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 10.00 mg | 2% |
| 3256 | Puddings, banana, dry mix, regular, prepared with whole milk | Sweets | 10.00 mg | 2% |
| 3257 | Candies, HERSHEY'S SKOR Toffee Bar | Sweets | 10.00 mg | 2% |
| 3258 | Carrots, baby, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3259 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3260 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3261 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3262 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3263 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3264 | Clementines, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3265 | Jackfruit, canned, syrup pack | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3266 | Jujube, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3267 | Babyfood, grape juice, no sugar, canned | Baby Foods | 10.00 mg | 2% |
| 3268 | Babyfood, dessert, banana yogurt, strained | Baby Foods | 10.00 mg | 2% |
| 3269 | Frozen yogurts, flavors other than chocolate | Sweets | 10.00 mg | 2% |
| 3270 | Babyfood, mixed fruit juice with low fat yogurt | Baby Foods | 10.00 mg | 2% |
| 3271 | Babyfood, banana juice with low fat yogurt | Baby Foods | 10.00 mg | 2% |
| 3272 | Restaurant, Latino, tripe soup | Restaurant Foods | 10.00 mg | 2% |
| 3273 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 10.00 mg | 2% |
| 3274 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 10.00 mg | 2% |
| 3275 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3276 | Orange Pineapple Juice Blend | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3277 | Watermelon, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3278 | Syrup, Cane | Sweets | 10.00 mg | 2% |
| 3279 | Pie fillings, blueberry, canned | Sweets | 10.00 mg | 2% |
| 3280 | Hearts of palm, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3281 | Melon, banana (Navajo) | American Indian/Alaska Native Foods | 10.00 mg | 2% |
| 3282 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 10.00 mg | 2% |
| 3283 | Alcoholic beverage, wine, dessert, dry | Beverages | 9.00 mg | 2% |
| 3284 | Cake, pudding-type, white, unenriched, dry mix | Baked Products | 9.00 mg | 2% |
| 3285 | Strudel, apple | Baked Products | 9.00 mg | 2% |
| 3286 | Cake, pudding-type, yellow, dry mix | Baked Products | 9.00 mg | 2% |
| 3287 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 3288 | Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C | Snacks | 9.00 mg | 2% |
| 3289 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3290 | Grapefruit, raw, white, California | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3291 | Grapefruit, raw, white, all areas | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3292 | Grapefruit, raw, pink and red, California and Arizona | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3293 | Grapefruit, raw, pink and red, all areas | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3294 | Soup, cream of onion, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 3295 | Beverages, coffee, ready to drink, iced, mocha, milk based | Beverages | 9.00 mg | 2% |
| 3296 | Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3297 | Cherries, sweet, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3298 | Cherries, sweet, canned, water pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3299 | Cherries, sour, red, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3300 | Apricots, canned, water pack, without skin, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 2% |
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