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 3851–3900 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3851 | Peach nectar, canned, with sucralose, without added ascorbic acid | Fruits and Fruit Juices | 4.00 mg | 1% |
| 3852 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 4.00 mg | 1% |
| 3853 | Olives, ripe, canned (small-extra large) | Fruits and Fruit Juices | 4.00 mg | 1% |
| 3854 | Cheese, cottage, with vegetables | Dairy and Egg Products | 4.00 mg | 1% |
| 3855 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.00 mg | 1% |
| 3856 | Puddings, lemon, dry mix, regular | Sweets | 4.00 mg | 1% |
| 3857 | Fruit butters, apple | Sweets | 4.00 mg | 1% |
| 3858 | Toppings, strawberry | Sweets | 4.00 mg | 1% |
| 3859 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 3860 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 3861 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 4.00 mg | 1% |
| 3862 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 4.00 mg | 1% |
| 3863 | Syrups, grenadine | Sweets | 4.00 mg | 1% |
| 3864 | Tamarind nectar, canned | Fruits and Fruit Juices | 4.00 mg | 1% |
| 3865 | Candied fruit | Fruits and Fruit Juices | 4.00 mg | 1% |
| 3866 | Maraschino cherries, canned, drained | Fruits and Fruit Juices | 4.00 mg | 1% |
| 3867 | Babyfood, mixed fruit yogurt, strained | Baby Foods | 4.00 mg | 1% |
| 3868 | Cheese, cottage, lowfat, 1% milkfat, with vegetables | Dairy and Egg Products | 4.00 mg | 1% |
| 3869 | Jams, preserves, marmalade, reduced sugar | Sweets | 4.00 mg | 1% |
| 3870 | Salad dressing, blue or roquefort cheese dressing, light | Fats and Oils | 4.00 mg | 1% |
| 3871 | Alcoholic beverage, liqueur, coffee, 53 proof | Beverages | 3.00 mg | 1% |
| 3872 | Beverages, fruit punch juice drink, frozen concentrate, prepared with water | Beverages | 3.00 mg | 1% |
| 3873 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 3.00 mg | 1% |
| 3874 | Beverages, tea, black, brewed, prepared with tap water, decaffeinated | Beverages | 3.00 mg | 1% |
| 3875 | Beverages, yellow green colored citrus soft drink with caffeine | Beverages | 3.00 mg | 1% |
| 3876 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.00 mg | 1% |
| 3877 | Noodles, chinese, cellophane or long rice (mung beans), dehydrated | Legumes and Legume Products | 3.00 mg | 1% |
| 3878 | Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor | Beverages | 3.00 mg | 1% |
| 3879 | Beverages, Energy drink, FULL THROTTLE | Beverages | 3.00 mg | 1% |
| 3880 | Beverages, Energy drink, AMP | Beverages | 3.00 mg | 1% |
| 3881 | Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors | Beverages | 3.00 mg | 1% |
| 3882 | Beverages, Fruit punch drink, with added nutrients, canned | Beverages | 3.00 mg | 1% |
| 3883 | Beverages, AMBER, hard cider | Beverages | 3.00 mg | 1% |
| 3884 | Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C | Beverages | 3.00 mg | 1% |
| 3885 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 3.00 mg | 1% |
| 3886 | Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice | Beverages | 3.00 mg | 1% |
| 3887 | Beverages, coffee, instant, chicory | Beverages | 3.00 mg | 1% |
| 3888 | Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3889 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3890 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3891 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3892 | Cereals, CREAM OF RICE, cooked with water, with salt | Breakfast Cereals | 3.00 mg | 1% |
| 3893 | Alcoholic beverage, liqueur, coffee, 63 proof | Beverages | 3.00 mg | 1% |
| 3894 | Margarine, regular, 80% fat, composite, stick, without salt | Fats and Oils | 3.00 mg | 1% |
| 3895 | Babyfood, beverage, GERBER, GRADUATES, FRUIT SPLASHERS | Baby Foods | 3.00 mg | 1% |
| 3896 | Babyfood, fruit, applesauce, strained | Baby Foods | 3.00 mg | 1% |
| 3897 | Beverages, tea, instant, decaffeinated, lemon, sweetened | Beverages | 3.00 mg | 1% |
| 3898 | Beverages, tea, black, brewed, prepared with tap water | Beverages | 3.00 mg | 1% |
| 3899 | Alcoholic beverage, whiskey sour, prepared with water, whiskey and powder mix | Beverages | 3.00 mg | 1% |
| 3900 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.00 mg | 1% |
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