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 5201–5250 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5201 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced | Fats and Oils | 2.00 mg | 0% |
| 5202 | Butter, whipped | Dairy and Egg Products | 2.00 mg | 0% |
| 5203 | Dessert topping (non dairy), frozen, semisolid | Dairy and Egg Products | 2.00 mg | 0% |
| 5204 | Butter, unsalted | Dairy and Egg Products | 2.00 mg | 0% |
| 5205 | Butter, regular | Dairy and Egg Products | 2.00 mg | 0% |
| 5206 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 2.00 mg | 0% |
| 5207 | Salad dressing, mayonnaise type, commercial, regular | Fats and Oils | 2.00 mg | 0% |
| 5208 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5209 | Gravy, au jus, canned | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5210 | Gravy, beef, canned | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5211 | Gravy, chicken, canned | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5212 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5213 | Gravy, turkey, canned | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5214 | Soup, cream, asparagus, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5215 | Soup, broth, chicken, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5216 | Soup, chicken gumbo, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5217 | Soup, cream, onion, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5218 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5219 | Soup, tomato rice, canned, condensed, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5220 | Soup, broth, beef, dehydrated, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5221 | Soup, broth, beef, cubed, dehydrated, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5222 | Soup, cream, celery, dehydrated, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5223 | Soup, broth, chicken, dehydrated, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5224 | Soup, cream, chicken, dehydrated, water added | Soups, Sauces and Gravies | 2.00 mg | 0% |
| 5225 | Cereal, hot, cream of wheat, quick, prepared | Breakfast cereals | 2.00 mg | 0% |
| 5226 | Cereal, hot, cream of wheat, instant: original, prepared | Breakfast cereals | 2.00 mg | 0% |
| 5227 | Blueberry, frozen, sweetened | Fruits and fruit juices | 2.00 mg | 0% |
| 5228 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 2.00 mg | 0% |
| 5229 | Pork, wholesale cuts, backfat, raw | Pork Products | 2.00 mg | 0% |
| 5230 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 2.00 mg | 0% |
| 5231 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 2.00 mg | 0% |
| 5232 | Alcohol, cocktail, daiquiri (rum), homemade | Beverages | 2.00 mg | 0% |
| 5233 | Lemonade, white, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 5234 | Limeade, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 5235 | Tea, instant, unsweetened, powder, water added | Beverages | 2.00 mg | 0% |
| 5236 | Alcohol, liqueur, coffee and cream (17% alcohol by volume) | Beverages | 2.00 mg | 0% |
| 5237 | Lemonade, pink, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 5238 | Drink, orange, vitamin C added, canned | Beverages | 2.00 mg | 0% |
| 5239 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 2.00 mg | 0% |
| 5240 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate, water added | Beverages | 2.00 mg | 0% |
| 5241 | Game meat, native, caribou (reindeer), bone marrow, raw | Lamb, Veal and Game | 2.00 mg | 0% |
| 5242 | Leavening agent, cream of tartar | Baked Products | 2.00 mg | 0% |
| 5243 | Vinegar, distilled (white) | Spices and Herbs | 1.00 mg | 0% |
| 5244 | Dessert topping (non dairy), pressurized | Dairy and Egg Products | 1.00 mg | 0% |
| 5245 | Salt, table | Spices and Herbs | 1.00 mg | 0% |
| 5246 | Vanilla extract, imitation, without alcohol | Spices and Herbs | 1.00 mg | 0% |
| 5247 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 1.00 mg | 0% |
| 5248 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 1.00 mg | 0% |
| 5249 | Soup, cream, potato, canned, condensed, water added | Soups, Sauces and Gravies | 1.00 mg | 0% |
| 5250 | Soup, cream, asparagus, dehydrated, water added | Soups, Sauces and Gravies | 1.00 mg | 0% |
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