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 5051–5100 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5051 | Soup, onion, dehydrated, water added | Soups, Sauces and Gravies | 4.00 mg | 1% |
| 5052 | Cereal, hot, cream of wheat, instant: maple and brown sugar, prepared | Breakfast cereals | 4.00 mg | 1% |
| 5053 | Cereal, hot, cream of wheat, instant: apple and cinnamon, prepared | Breakfast cereals | 4.00 mg | 1% |
| 5054 | Apple, dried, sulphured, stewed, no added sugar | Fruits and fruit juices | 4.00 mg | 1% |
| 5055 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 5056 | Cranberry orange relish, canned | Fruits and fruit juices | 4.00 mg | 1% |
| 5057 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 4.00 mg | 1% |
| 5058 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 4.00 mg | 1% |
| 5059 | Peach nectar, canned | Fruits and fruit juices | 4.00 mg | 1% |
| 5060 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 5061 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 5062 | Apple, raw, without skin | Fruits and fruit juices | 4.00 mg | 1% |
| 5063 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 4.00 mg | 1% |
| 5064 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 5065 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 4.00 mg | 1% |
| 5066 | Pork, wholesale cuts, belly, raw | Pork Products | 4.00 mg | 1% |
| 5067 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 5068 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 5069 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 5070 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 5071 | Coffee, instant, regular, powder, water added | Beverages | 4.00 mg | 1% |
| 5072 | Coffee, instant, decaffeinated, powder, water added | Beverages | 4.00 mg | 1% |
| 5073 | Milk, fluid, human (breast milk), mature | Dairy and Egg Products | 3.00 mg | 1% |
| 5074 | Chicken, broiler, gizzard, simmered | Poultry Products | 3.00 mg | 1% |
| 5075 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5076 | Soup, broth, beef, ready-to-serve | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5077 | Soup, broth, chicken, canned, condensed | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5078 | Soup, chicken gumbo, canned, condensed | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5079 | Soup, lentil with bacon, ready-to-serve | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5080 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5081 | Soup, beef noodle, canned, condensed, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5082 | Soup, chicken vegetable, canned, condensed, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5083 | Soup, broth (consomme), beef, canned, condensed, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5084 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5085 | Soup, cream, mushroom, canned, condensed, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5086 | Soup, consomme, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5087 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5088 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5089 | Soup, oxtail, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5090 | Soup, chicken noodle, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5091 | Cereal, hot, cream of rice, cooked | Breakfast cereals | 3.00 mg | 1% |
| 5092 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 3.00 mg | 1% |
| 5093 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 3.00 mg | 1% |
| 5094 | Apple, dried, sulphured, stewed, added sugar | Fruits and fruit juices | 3.00 mg | 1% |
| 5095 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 3.00 mg | 1% |
| 5096 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 3.00 mg | 1% |
| 5097 | Sauce, cranberry, canned, sweetened | Fruits and fruit juices | 3.00 mg | 1% |
| 5098 | Papaya nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 5099 | Pear nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 5100 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 3.00 mg | 1% |
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