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 3951–4000 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3951 | Frostings, white, fluffy, dry mix | Sweets | 3.00 mg | 1% |
| 3952 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 3953 | Guanabana nectar, canned | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3954 | Pear nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3955 | Beverages, cranberry-apple juice drink, low calorie, with vitamin C added | Beverages | 3.00 mg | 1% |
| 3956 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 3.00 mg | 1% |
| 3957 | Candies, hard | Sweets | 3.00 mg | 1% |
| 3958 | Mango nectar, canned | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3959 | Applesauce, canned, sweetened, with salt | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3960 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 3.00 mg | 1% |
| 3961 | Babyfood, juice, apple - cherry | Baby Foods | 3.00 mg | 1% |
| 3962 | Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame | Beverages | 3.00 mg | 1% |
| 3963 | Candies, fudge, vanilla, prepared-from-recipe | Sweets | 3.00 mg | 1% |
| 3964 | Alcoholic beverage, liqueur, coffee with cream, 34 proof | Beverages | 2.00 mg | 0% |
| 3965 | Leavening agents, cream of tartar | Baked Products | 2.00 mg | 0% |
| 3966 | Beverages, tea, instant, unsweetened, prepared with water | Beverages | 2.00 mg | 0% |
| 3967 | Beverages, orange drink, canned, with added vitamin C | Beverages | 2.00 mg | 0% |
| 3968 | Limeade, frozen concentrate, prepared with water | Beverages | 2.00 mg | 0% |
| 3969 | Beverages, OCEAN SPRAY, Ruby Red cranberry | Beverages | 2.00 mg | 0% |
| 3970 | Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink | Beverages | 2.00 mg | 0% |
| 3971 | Soup, egg drop, Chinese restaurant | Soups, Sauces, and Gravies | 2.00 mg | 0% |
| 3972 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 2.00 mg | 0% |
| 3973 | Soup, cream of onion, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 2.00 mg | 0% |
| 3974 | Soup, cheese, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 2.00 mg | 0% |
| 3975 | Soup, cream of asparagus, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 2.00 mg | 0% |
| 3976 | Beverages, fruit juice drink, reduced sugar, with vitamin E added | Beverages | 2.00 mg | 0% |
| 3977 | Water, bottled, generic | Beverages | 2.00 mg | 0% |
| 3978 | Beverages, Fruit punch drink, frozen concentrate, prepared with water | Beverages | 2.00 mg | 0% |
| 3979 | Beverages, OCEAN SPRAY, White Cranberry Peach | Beverages | 2.00 mg | 0% |
| 3980 | Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink | Beverages | 2.00 mg | 0% |
| 3981 | Cranberry sauce, canned, sweetened | Fruits and Fruit Juices | 2.00 mg | 0% |
| 3982 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 2.00 mg | 0% |
| 3983 | Beverages, lemonade, frozen concentrate, pink, prepared with water | Beverages | 2.00 mg | 0% |
| 3984 | Water, bottled, non-carbonated, NAYA | Beverages | 2.00 mg | 0% |
| 3985 | Cranberry juice cocktail, frozen concentrate, prepared with water | Beverages | 2.00 mg | 0% |
| 3986 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. | Beverages | 2.00 mg | 0% |
| 3987 | Salad dressing, mayonnaise, light | Fats and Oils | 2.00 mg | 0% |
| 3988 | Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick | Fats and Oils | 2.00 mg | 0% |
| 3989 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt | Fats and Oils | 2.00 mg | 0% |
| 3990 | Margarine-like, vegetable oil spread, 60% fat, tub, with salt | Fats and Oils | 2.00 mg | 0% |
| 3991 | Margarine-like, vegetable oil-butter spread, tub, with salt | Fats and Oils | 2.00 mg | 0% |
| 3992 | Butter, without salt | Dairy and Egg Products | 2.00 mg | 0% |
| 3993 | Butter, salted | Dairy and Egg Products | 2.00 mg | 0% |
| 3994 | Beverages, tea, instant, lemon, diet | Beverages | 2.00 mg | 0% |
| 3995 | Lemonade, frozen concentrate, white, prepared with water | Beverages | 2.00 mg | 0% |
| 3996 | Beverages, tea, black, ready to drink, decaffeinated | Beverages | 2.00 mg | 0% |
| 3997 | Beverages, tea, black, ready to drink, decaffeinated, diet | Beverages | 2.00 mg | 0% |
| 3998 | Beverages, MINUTE MAID, Lemonada, Limeade | Beverages | 2.00 mg | 0% |
| 3999 | Soup, tomato rice, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 2.00 mg | 0% |
| 4000 | Soup, cream of mushroom, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 2.00 mg | 0% |
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