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 3401–3450 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3401 | Cake, angelfood, dry mix, prepared | Baked Products | 8.00 mg | 2% |
| 3402 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted | Baby Foods | 8.00 mg | 2% |
| 3403 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted | Baby Foods | 8.00 mg | 2% |
| 3404 | Babyfood, vegetables, corn, creamed, strained | Baby Foods | 8.00 mg | 2% |
| 3405 | Reddi Wip Fat Free Whipped Topping | Dairy and Egg Products | 8.00 mg | 2% |
| 3406 | Cheese, cottage, creamed, large or small curd | Dairy and Egg Products | 8.00 mg | 2% |
| 3407 | Cherries, sweet, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 3408 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 3409 | Apricots, canned, heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 3410 | Salad dressing, french dressing, reduced fat | Fats and Oils | 8.00 mg | 2% |
| 3411 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 8.00 mg | 2% |
| 3412 | Babyfood, juice, prune and orange | Baby Foods | 8.00 mg | 2% |
| 3413 | Babyfood, peaches, dices, toddler | Baby Foods | 8.00 mg | 2% |
| 3414 | Babyfood, fruit, pears, strained | Baby Foods | 8.00 mg | 2% |
| 3415 | Babyfood, vegetables, corn, creamed, junior | Baby Foods | 8.00 mg | 2% |
| 3416 | Whey, sweet, fluid | Dairy and Egg Products | 8.00 mg | 2% |
| 3417 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 8.00 mg | 2% |
| 3418 | Babyfood, mashed cheddar potatoes and broccoli, toddlers | Baby Foods | 8.00 mg | 2% |
| 3419 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3420 | Onions, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3421 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3422 | Winged bean leaves, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3423 | Onions, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3424 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3425 | Butterbur, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3426 | Fast foods, coleslaw | Fast Foods | 8.00 mg | 2% |
| 3427 | Puddings, banana, dry mix, regular, with added oil | Sweets | 8.00 mg | 2% |
| 3428 | Taro, shoots, cooked, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3429 | Peppers, sweet, green, sauteed | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3430 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3431 | Plums, canned, purple, juice pack, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 3432 | Tangerine juice, raw | Fruits and Fruit Juices | 8.00 mg | 2% |
| 3433 | Tangerines, (mandarin oranges), canned, light syrup pack | Fruits and Fruit Juices | 8.00 mg | 2% |
| 3434 | Radishes, hawaiian style, pickled | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3435 | Plums, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 8.00 mg | 2% |
| 3436 | Couscous, cooked | Cereal Grains and Pasta | 8.00 mg | 2% |
| 3437 | Puddings, banana, dry mix, regular | Sweets | 8.00 mg | 2% |
| 3438 | Desserts, apple crisp, prepared-from-recipe | Sweets | 8.00 mg | 2% |
| 3439 | Butterbur, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3440 | Taro shoots, cooked, without salt | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3441 | Cheese, cream, low fat | Dairy and Egg Products | 8.00 mg | 2% |
| 3442 | Pie fillings, cherry, low calorie | Sweets | 8.00 mg | 2% |
| 3443 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 8.00 mg | 2% |
| 3444 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 8.00 mg | 2% |
| 3445 | Syrups, corn, dark | Sweets | 8.00 mg | 2% |
| 3446 | Puddings, rice, dry mix | Sweets | 8.00 mg | 2% |
| 3447 | Puddings, rice, ready-to-eat | Sweets | 8.00 mg | 2% |
| 3448 | Alcoholic beverage, pina colada, prepared-from-recipe | Beverages | 8.00 mg | 2% |
| 3449 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 3450 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 8.00 mg | 2% |
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