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 5101–5150 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5101 | Applesauce, canned, unsweetened | Fruits and fruit juices | 3.00 mg | 1% |
| 5102 | Applesauce, canned, sweetened | Fruits and fruit juices | 3.00 mg | 1% |
| 5103 | Pork, jowl, raw | Pork Products | 3.00 mg | 1% |
| 5104 | Bamboo shoots, raw | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 5105 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 5106 | Coffee, brewed, prepared with tap water | Beverages | 3.00 mg | 1% |
| 5107 | Coffee, instant with chicory, powder, water added | Beverages | 3.00 mg | 1% |
| 5108 | Juice drink, cranberry and apricot, bottled | Beverages | 3.00 mg | 1% |
| 5109 | Tea, brewed | Beverages | 3.00 mg | 1% |
| 5110 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 3.00 mg | 1% |
| 5111 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 3.00 mg | 1% |
| 5112 | Alcohol, liqueur, coffee (26.5% alcohol by volume) | Beverages | 3.00 mg | 1% |
| 5113 | Alcohol, liqueur, coffee (31.5% alcohol by volume) | Beverages | 3.00 mg | 1% |
| 5114 | Alcohol, cocktail, whisky sour mix, powder, water and whisky added | Beverages | 3.00 mg | 1% |
| 5115 | Juice drink, cranberry-grape, vitamin C added, bottled | Beverages | 3.00 mg | 1% |
| 5116 | Drink, fruit punch, vitamin C added, ready-to-drink | Beverages | 3.00 mg | 1% |
| 5117 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 3.00 mg | 1% |
| 5118 | Game meat, native, rabbit, wild, raw | Lamb, Veal and Game | 3.00 mg | 1% |
| 5119 | Candies, fudge, vanilla, homemade | Sweets | 3.00 mg | 1% |
| 5120 | Candies, hard | Sweets | 3.00 mg | 1% |
| 5121 | Icing (frosting), white, fluffy, dry mix, unprepared | Sweets | 3.00 mg | 1% |
| 5122 | Grains, arrowroot flour | Cereals, Grains and Pasta | 3.00 mg | 1% |
| 5123 | Grains, cornstarch | Cereals, Grains and Pasta | 3.00 mg | 1% |
| 5124 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 3.00 mg | 1% |
| 5125 | Tea, brewed, prepared with tap water, decaffeinated | Beverages | 3.00 mg | 1% |
| 5126 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 3.00 mg | 1% |
| 5127 | Salad dressing, french, fat free | Fats and Oils | 3.00 mg | 1% |
| 5128 | Soup, broth, chicken, ready-to-serve, no salt added | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5129 | Drink, breakfast type, orange, ready-to-drink | Beverages | 3.00 mg | 1% |
| 5130 | Drink, fruit flavour, powder, low calorie, vitamin C, with aspartame | Beverages | 3.00 mg | 1% |
| 5131 | Juice drink, cranberry-apple low calorie, with vitamin C added | Beverages | 3.00 mg | 1% |
| 5132 | Game meat, native, narwhal, blubber, raw | Lamb, Veal and Game | 3.00 mg | 1% |
| 5133 | Game meat, native, beaver, tail, roasted | Lamb, Veal and Game | 3.00 mg | 1% |
| 5134 | Game meat, native, polar bear, fat, raw | Lamb, Veal and Game | 3.00 mg | 1% |
| 5135 | Game meat, native, polar bear, fat, boiled | Lamb, Veal and Game | 3.00 mg | 1% |
| 5136 | Guava, nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 5137 | Mango, nectar, canned | Fruits and fruit juices | 3.00 mg | 1% |
| 5138 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 3.00 mg | 1% |
| 5139 | Juice drink, orange | Beverages | 3.00 mg | 1% |
| 5140 | Salad dressing, sweet and sour | Fats and Oils | 3.00 mg | 1% |
| 5141 | Soup, broth, chicken, ready-to-serve | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5142 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5143 | Energy drink, with fruit juice | Beverages | 3.00 mg | 1% |
| 5144 | Soup (sauce), stock, cream, ready-to-serve | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5145 | Soup, broth, beef, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5146 | Soup, broth, chicken, canned, condensed, water added, reduced sodium | Soups, Sauces and Gravies | 3.00 mg | 1% |
| 5147 | Candies, jellybeans | Sweets | 2.00 mg | 0% |
| 5148 | Sweets, syrup, table blend, pancake with butter | Sweets | 2.00 mg | 0% |
| 5149 | Candies, marshmallow | Sweets | 2.00 mg | 0% |
| 5150 | Sweets, syrup, table blend, pancake, calorie-reduced | Sweets | 2.00 mg | 0% |
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