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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 9.00 mg | 2% |
| 3302 | Babyfood, vegetables, carrots, strained | Baby Foods | 9.00 mg | 2% |
| 3303 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 9.00 mg | 2% |
| 3304 | Fat free ice cream, no sugar added, flavors other than chocolate | Dairy and Egg Products | 9.00 mg | 2% |
| 3305 | Cheese, cream | Dairy and Egg Products | 9.00 mg | 2% |
| 3306 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 9.00 mg | 2% |
| 3307 | Alcoholic beverage, wine, dessert, sweet | Beverages | 9.00 mg | 2% |
| 3308 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3309 | Grapefruit, raw, white, Florida | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3310 | Soup, cream of celery, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 3311 | Pie, cherry, prepared from recipe | Baked Products | 9.00 mg | 2% |
| 3312 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 9.00 mg | 2% |
| 3313 | Cake, sponge, prepared from recipe | Baked Products | 9.00 mg | 2% |
| 3314 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 9.00 mg | 2% |
| 3315 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 9.00 mg | 2% |
| 3316 | Babyfood, macaroni and cheese, toddler | Baby Foods | 9.00 mg | 2% |
| 3317 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 9.00 mg | 2% |
| 3318 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 9.00 mg | 2% |
| 3319 | Beverages, coffee, ready to drink, milk based, sweetened | Beverages | 9.00 mg | 2% |
| 3320 | Beverages, coffee, ready to drink, vanilla, light, milk based, sweetened | Beverages | 9.00 mg | 2% |
| 3321 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3322 | Apricots, frozen, sweetened | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3323 | Babyfood, juice, orange | Baby Foods | 9.00 mg | 2% |
| 3324 | Sauce, cheese, ready-to-serve | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 3325 | Salad dressing, poppyseed, creamy | Fats and Oils | 9.00 mg | 2% |
| 3326 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 9.00 mg | 2% |
| 3327 | Babyfood, juice, orange and pineapple | Baby Foods | 9.00 mg | 2% |
| 3328 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 9.00 mg | 2% |
| 3329 | Babyfood, fruit, pears, junior | Baby Foods | 9.00 mg | 2% |
| 3330 | Egg, whole, raw, frozen, salted, pasteurized | Dairy and Egg Products | 9.00 mg | 2% |
| 3331 | Cream, fluid, light (coffee cream or table cream) | Dairy and Egg Products | 9.00 mg | 2% |
| 3332 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3333 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3334 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3335 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3336 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3337 | KFC, Coleslaw | Fast Foods | 9.00 mg | 2% |
| 3338 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3339 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3340 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3341 | Beans, mung, mature seeds, sprouted, canned, drained solids | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3342 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3343 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3344 | Onions, sweet, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3345 | Onions, yellow, sauteed | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 3346 | Persimmons, japanese, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3347 | Peaches, yellow, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3348 | Nectarines, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 3349 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 9.00 mg | 2% |
| 3350 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 9.00 mg | 2% |
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