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 3301–3350 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Drink, breakfast type, orange, ready-to-drink | Beverages | 3.00 mg | 1% |
| 3302 | Drink, fruit flavour, powder, low calorie, vitamin C, with aspartame | Beverages | 3.00 mg | 1% |
| 3303 | Juice drink, cranberry-apple low calorie, with vitamin C added | Beverages | 3.00 mg | 1% |
| 3304 | Guava, nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 3305 | Mango, nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 3306 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 3307 | Juice drink, orange | Beverages | 3.00 mg | 1% |
| 3308 | Salad dressing, sweet and sour | Fats and Oils | 3.00 mg | 1% |
| 3309 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 3310 | Energy drink, with fruit juice | Beverages | 3.00 mg | 1% |
| 3311 | Soup (sauce), stock, cream, ready-to-serve | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 3312 | Chinese dish, soup, egg drop, restaurant prepared | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 3313 | Alcohol, cocktail, margarita | Beverages | 2.00 mg | 0% |
| 3314 | Sweets, turbinado | Sweets | 2.00 mg | 0% |
| 3315 | Vitamin water, all flavours, sweetened | Beverages | 2.00 mg | 0% |
| 3316 | Salad dressing, mayonnaise, with olive oil, reduced fat | Fats and Oils | 2.00 mg | 0% |
| 3317 | Soup, broth, vegetable, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 3318 | Cereal, hot, cream of wheat, instant: whole grain, prepared with water | Breakfast cereals | 2.00 mg | 0% |
| 3319 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced | Fats and Oils | 2.00 mg | 0% |
| 3320 | Butter, whipped | Dairy and Egg Products | 2.00 mg | 0% |
| 3321 | Dessert topping (non dairy), frozen, semisolid | Dairy and Egg Products | 2.00 mg | 0% |
| 3322 | Butter, unsalted | Dairy and Egg Products | 2.00 mg | 0% |
| 3323 | Butter, regular | Dairy and Egg Products | 2.00 mg | 0% |
| 3324 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 2.00 mg | 0% |
| 3325 | Salad dressing, mayonnaise type, commercial, regular | Fats and Oils | 2.00 mg | 0% |
| 3326 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 3327 | Gravy, au jus, canned | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 3328 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 3329 | Soup, cream, asparagus, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 3330 | Soup, cream, onion, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 3331 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 3332 | Soup, tomato rice, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 3333 | Soup, cream, celery, dehydrated, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 3334 | Cereal, hot, cream of wheat, quick, prepared | Breakfast cereals | 2.00 mg | 0% |
| 3335 | Cereal, hot, cream of wheat, instant: original, prepared | Breakfast cereals | 2.00 mg | 0% |
| 3336 | Blueberry, frozen, sweetened | Fruits and fruit juices | 2.00 mg | 0% |
| 3337 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 2.00 mg | 0% |
| 3338 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 2.00 mg | 0% |
| 3339 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 2.00 mg | 0% |
| 3340 | Alcohol, cocktail, daiquiri (rum), homemade | Beverages | 2.00 mg | 0% |
| 3341 | Lemonade, white, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 3342 | Limeade, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 3343 | Tea, instant, unsweetened, powder, water added | Beverages | 2.00 mg | 0% |
| 3344 | Alcohol, liqueur, coffee and cream (17% alcohol by volume) | Beverages | 2.00 mg | 0% |
| 3345 | Lemonade, pink, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 3346 | Drink, orange, vitamin C added, canned | Beverages | 2.00 mg | 0% |
| 3347 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 2.00 mg | 0% |
| 3348 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 3349 | Leavening agent, cream of tartar | Baked Products | 2.00 mg | 0% |
| 3350 | Candies, jellybeans | Sweets | 2.00 mg | 0% |
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