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 5801–5850 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5801 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5802 | Pork sausage, reduced sodium, cooked | Sausages and Luncheon Meats | 11.00 mg | 3% |
| 5803 | Frankfurter, meat and poultry, unheated | Sausages and Luncheon Meats | 11.00 mg | 3% |
| 5804 | Knackwurst, knockwurst, pork, beef | Sausages and Luncheon Meats | 11.00 mg | 3% |
| 5805 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 11.00 mg | 3% |
| 5806 | Corned beef loaf, jellied | Sausages and Luncheon Meats | 11.00 mg | 3% |
| 5807 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 11.00 mg | 3% |
| 5808 | Babyfood, dinner, mixed vegetable, strained | Baby Foods | 11.00 mg | 3% |
| 5809 | Babyfood, vegetables, carrots, junior | Baby Foods | 11.00 mg | 3% |
| 5810 | Babyfood, dinner, spaghetti and tomato and meat, junior | Baby Foods | 11.00 mg | 3% |
| 5811 | Babyfood, dinner, beef lasagna, toddler | Baby Foods | 11.00 mg | 3% |
| 5812 | Babyfood, meat, meat sticks, junior | Baby Foods | 11.00 mg | 3% |
| 5813 | Babyfood, meat, ham, junior | Baby Foods | 11.00 mg | 3% |
| 5814 | Babyfood, meat, beef, strained | Baby Foods | 11.00 mg | 3% |
| 5815 | Sour cream, reduced fat | Dairy and Egg Products | 11.00 mg | 3% |
| 5816 | Milk, fluid, 1% fat, without added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% |
| 5817 | Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% |
| 5818 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 11.00 mg | 3% |
| 5819 | Chicken pot pie, frozen entree, prepared | Meals, Entrees, and Side Dishes | 11.00 mg | 3% |
| 5820 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 11.00 mg | 3% |
| 5821 | Alcoholic beverage, wine, table, all | Beverages | 11.00 mg | 3% |
| 5822 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG (Gerolsteiner), naturally sparkling, mineral bottled water | Beverages | 11.00 mg | 3% |
| 5823 | Beverages, Acai berry drink, fortified | Beverages | 11.00 mg | 3% |
| 5824 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5825 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | Breakfast Cereals | 11.00 mg | 3% |
| 5826 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 11.00 mg | 3% |
| 5827 | Pie, egg custard, commercially prepared | Baked Products | 11.00 mg | 3% |
| 5828 | Cake, cheesecake, commercially prepared | Baked Products | 11.00 mg | 3% |
| 5829 | Cake, sponge, commercially prepared | Baked Products | 11.00 mg | 3% |
| 5830 | Lamb, New Zealand, imported, testes, raw | Lamb, Veal, and Game Products | 11.00 mg | 3% |
| 5831 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, cooked | Lamb, Veal, and Game Products | 11.00 mg | 3% |
| 5832 | Babyfood, plums, bananas and rice, strained | Baby Foods | 11.00 mg | 3% |
| 5833 | Babyfood, vegetables, mix vegetables junior | Baby Foods | 11.00 mg | 3% |
| 5834 | Babyfood, dinner, vegetables, noodles and chicken, junior | Baby Foods | 11.00 mg | 3% |
| 5835 | Babyfood, meat, chicken, junior | Baby Foods | 11.00 mg | 3% |
| 5836 | Babyfood, meat, veal, strained | Baby Foods | 11.00 mg | 3% |
| 5837 | Babyfood, meat, beef, junior | Baby Foods | 11.00 mg | 3% |
| 5838 | Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% |
| 5839 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 11.00 mg | 3% |
| 5840 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 11.00 mg | 3% |
| 5841 | Egg, whole, cooked, omelet | Dairy and Egg Products | 11.00 mg | 3% |
| 5842 | Egg, white, raw, fresh | Dairy and Egg Products | 11.00 mg | 3% |
| 5843 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 11.00 mg | 3% |
| 5844 | McDONALD'S, Strawberry Sundae | Fast Foods | 11.00 mg | 3% |
| 5845 | Mollusks, clam, mixed species, canned, liquid | Finfish and Shellfish Products | 11.00 mg | 3% |
| 5846 | Beverages, rice milk, unsweetened | Beverages | 11.00 mg | 3% |
| 5847 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 11.00 mg | 3% |
| 5848 | Bread, cinnamon | Baked Products | 11.00 mg | 3% |
| 5849 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 11.00 mg | 3% |
| 5850 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 11.00 mg | 3% |
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