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 5001–5050 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5001 | Babyfood, fruit, jarred, mixed fruit | Babyfoods | 5.00 mg | 1% |
| 5002 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 5.00 mg | 1% |
| 5003 | Sweets, topping, strawberry | Sweets | 4.00 mg | 1% |
| 5004 | Dessert, pudding, vanilla, ready to eat | Sweets | 4.00 mg | 1% |
| 5005 | Dessert, frozen, fruit and juice bar | Sweets | 4.00 mg | 1% |
| 5006 | Sweets, fruit butters, apple | Sweets | 4.00 mg | 1% |
| 5007 | Sweets, jams and preserves | Sweets | 4.00 mg | 1% |
| 5008 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 4.00 mg | 1% |
| 5009 | Sweets, jams and preserves, apricot | Sweets | 4.00 mg | 1% |
| 5010 | Sauce, oyster, ready-to-serve | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5011 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 5012 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 4.00 mg | 1% |
| 5013 | Soup, stock, chicken, homemade | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5014 | Candied, maraschino cherries, jar, drained | Sweets | 4.00 mg | 1% |
| 5015 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 4.00 mg | 1% |
| 5016 | Candied fruit | Sweets | 4.00 mg | 1% |
| 5017 | Sweets, syrups, grenadine | Sweets | 4.00 mg | 1% |
| 5018 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 4.00 mg | 1% |
| 5019 | Cheese, cottage, with vegetables | Dairy and Egg Products | 4.00 mg | 1% |
| 5020 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 4.00 mg | 1% |
| 5021 | Game meat, native, bearded seal, blubber, raw | Lamb, Veal and Game | 4.00 mg | 1% |
| 5022 | Game meat, native, narwhal, blubber, aged | Lamb, Veal and Game | 4.00 mg | 1% |
| 5023 | Game meat, native, ringed seal, eyes, raw | Lamb, Veal and Game | 4.00 mg | 1% |
| 5024 | Game meat, native, walrus, blubber, aged | Lamb, Veal and Game | 4.00 mg | 1% |
| 5025 | Game meat, native, walrus, skin (muktuk), raw | Lamb, Veal and Game | 4.00 mg | 1% |
| 5026 | Game meat, native, caribou (reindeer), bone marrow, cooked | Lamb, Veal and Game | 4.00 mg | 1% |
| 5027 | Vinegar, red wine | Spices and Herbs | 4.00 mg | 1% |
| 5028 | Candies, toffee, homemade | Sweets | 4.00 mg | 1% |
| 5029 | Drink, breakfast type, orange, reduced sugar | Beverages | 4.00 mg | 1% |
| 5030 | Blackberry, wild, raw | Fruits and fruit juices | 4.00 mg | 1% |
| 5031 | Gravy, beef, dehydrated, prepared with water | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5032 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5033 | Salad dressing, caesar, fat free | Fats and Oils | 4.00 mg | 1% |
| 5034 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 4.00 mg | 1% |
| 5035 | Soup, chicken noodle, canned, condensed, water added, reduced sodium | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5036 | Soup, cream, mushroom, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5037 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5038 | Soup, cream, mushroom, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5039 | Babyfood, dessert, jarred, strawberry | Babyfoods | 4.00 mg | 1% |
| 5040 | Coffee whitener (non dairy), powdered | Dairy and Egg Products | 4.00 mg | 1% |
| 5041 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 4.00 mg | 1% |
| 5042 | Soup, broth (consomme), beef, canned, condensed | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5043 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5044 | Soup, cream, chicken, canned, condensed, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5045 | Soup, chicken rice, canned, condensed, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5046 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5047 | Soup, beef noodle, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5048 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5049 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5050 | Soup, cream, vegetable, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
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