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 4151–4188 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4151 | Beverages, carbonated, root beer | Beverages | 1.00 mg | 0% |
| 4152 | Soup, vegetable broth, ready to serve | Soups, Sauces, and Gravies | 1.00 mg | 0% |
| 4153 | Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D | Fats and Oils | 1.00 mg | 0% |
| 4154 | Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D | Fats and Oils | 1.00 mg | 0% |
| 4155 | Margarine,spread, 35-39% fat, tub | Fats and Oils | 1.00 mg | 0% |
| 4156 | Cream substitute, powdered | Dairy and Egg Products | 1.00 mg | 0% |
| 4157 | Soup, SWANSON, vegetable broth | Soups, Sauces, and Gravies | 1.00 mg | 0% |
| 4158 | Margarine-like spread, BENECOL Light Spread | Fats and Oils | 1.00 mg | 0% |
| 4159 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 1.00 mg | 0% |
| 4160 | Salad dressing, mayonnaise, regular | Fats and Oils | 1.00 mg | 0% |
| 4161 | Dessert topping, pressurized | Dairy and Egg Products | 1.00 mg | 0% |
| 4162 | Candies, fruit snacks, with high vitamin C | Sweets | 1.00 mg | 0% |
| 4163 | Sweetener, syrup, agave | Sweets | 1.00 mg | 0% |
| 4164 | Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | Sweets | 1.00 mg | 0% |
| 4165 | Whipped cream substitute, dietetic, made from powdered mix | Dairy and Egg Products | 1.00 mg | 0% |
| 4166 | Fluid replacement, electrolyte solution (include PEDIALYTE) | Baby Foods | 1.00 mg | 0% |
| 4167 | Tapioca, pearl, dry | Cereal Grains and Pasta | 1.00 mg | 0% |
| 4168 | Frozen novelties, ice type, lime | Sweets | 1.00 mg | 0% |
| 4169 | Frostings, vanilla, creamy, ready-to-eat | Sweets | 1.00 mg | 0% |
| 4170 | Candies, MARS SNACKFOOD US, STARBURST Fruit Chews, Original fruits | Sweets | 1.00 mg | 0% |
| 4171 | Alcoholic beverage, daiquiri, canned | Beverages | 1.00 mg | 0% |
| 4172 | Candies, MARS SNACKFOOD US, SKITTLES Original Bite Size Candies | Sweets | 1.00 mg | 0% |
| 4173 | Syrups, corn, light | Sweets | 1.00 mg | 0% |
| 4174 | Pudding, lemon, dry mix, regular, prepared with sugar, egg yolk and water | Sweets | 1.00 mg | 0% |
| 4175 | Pectin, unsweetened, dry mix | Sweets | 1.00 mg | 0% |
| 4176 | Frozen novelties, ice type, pop | Sweets | 1.00 mg | 0% |
| 4177 | Desserts, rennin, vanilla, dry mix | Sweets | 1.00 mg | 0% |
| 4178 | Puddings, vanilla, dry mix, instant | Sweets | 1.00 mg | 0% |
| 4179 | Candies, YORK BITES | Sweets | 1.00 mg | 0% |
| 4180 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 1.00 mg | 0% |
| 4181 | Frozen novelties, ice type, pop, with low calorie sweetener | Sweets | 1.00 mg | 0% |
| 4182 | Candies, gumdrops, starch jelly pieces | Sweets | 1.00 mg | 0% |
| 4183 | Syrup, fruit flavored | Sweets | 1.00 mg | 0% |
| 4184 | Fruit syrup | Sweets | 1.00 mg | 0% |
| 4185 | Beverages, Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 1.00 mg | 0% |
| 4186 | Mayonnaise dressing, no cholesterol | Fats and Oils | 1.00 mg | 0% |
| 4187 | Milk, imitation, non-soy | Dairy and Egg Products | 1.00 mg | 0% |
| 4188 | Tea, tundra, herb and laborador combination (Alaska Native) | American Indian/Alaska Native Foods | 1.00 mg | 0% |
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