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 5951–6000 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5951 | Frankfurter, beef, low fat | Sausages and Luncheon Meats | 11.00 mg | 3% |
| 5952 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 11.00 mg | 3% |
| 5953 | Ice creams, vanilla, rich | Sweets | 11.00 mg | 3% |
| 5954 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% |
| 5955 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 11.00 mg | 3% |
| 5956 | Veal, composite of trimmed retail cuts, separable fat, cooked | Lamb, Veal, and Game Products | 10.00 mg | 2% |
| 5957 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 10.00 mg | 2% |
| 5958 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 10.00 mg | 2% |
| 5959 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 10.00 mg | 2% |
| 5960 | Pie, fried pies, lemon | Baked Products | 10.00 mg | 2% |
| 5961 | Cake, yellow, unenriched, dry mix | Baked Products | 10.00 mg | 2% |
| 5962 | Cake, yellow, enriched, dry mix | Baked Products | 10.00 mg | 2% |
| 5963 | Lemonade, powder, prepared with water | Beverages | 10.00 mg | 2% |
| 5964 | Alcoholic beverage, wine, table, white | Beverages | 10.00 mg | 2% |
| 5965 | Grapefruit juice, white, canned, sweetened | Fruits and Fruit Juices | 10.00 mg | 2% |
| 5966 | Poultry salad sandwich spread | Sausages and Luncheon Meats | 10.00 mg | 2% |
| 5967 | Luncheon meat, pork, canned | Sausages and Luncheon Meats | 10.00 mg | 2% |
| 5968 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 5969 | CAMPBELL'S CHUNKY, Hearty Beef Barley Soup | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 5970 | Beverages, milk beverage, reduced fat, flavored and sweetened, Ready-to-drink, added calcium, vitamin A and vitamin D | Beverages | 10.00 mg | 2% |
| 5971 | Beverages, Wine, non-alcoholic | Beverages | 10.00 mg | 2% |
| 5972 | Beverages, Carob-flavor beverage mix, powder, prepared with whole milk | Beverages | 10.00 mg | 2% |
| 5973 | Alcoholic beverage, wine, table, white, Chardonnay | Beverages | 10.00 mg | 2% |
| 5974 | Soup, clam chowder, new england, canned, ready-to-serve | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 5975 | Apricots, canned, juice pack, with skin, solids and liquids | Fruits and Fruit Juices | 10.00 mg | 2% |
| 5976 | Ham salad spread | Sausages and Luncheon Meats | 10.00 mg | 2% |
| 5977 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate | Baby Foods | 10.00 mg | 2% |
| 5978 | Babyfood, vegetables, mix vegetables strained | Baby Foods | 10.00 mg | 2% |
| 5979 | Babyfood, dinner, vegetables, noodles and chicken, strained | Baby Foods | 10.00 mg | 2% |
| 5980 | Babyfood, dinner, chicken stew, toddler | Baby Foods | 10.00 mg | 2% |
| 5981 | Babyfood, dinner, vegetables and beef, junior | Baby Foods | 10.00 mg | 2% |
| 5982 | Babyfood, dinner, vegetables and beef, strained | Baby Foods | 10.00 mg | 2% |
| 5983 | Babyfood, meat, turkey sticks, junior | Baby Foods | 10.00 mg | 2% |
| 5984 | Babyfood, meat, lamb, junior | Baby Foods | 10.00 mg | 2% |
| 5985 | Sour cream, fat free | Dairy and Egg Products | 10.00 mg | 2% |
| 5986 | Sour cream, light | Dairy and Egg Products | 10.00 mg | 2% |
| 5987 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 10.00 mg | 2% |
| 5988 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 10.00 mg | 2% |
| 5989 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 10.00 mg | 2% |
| 5990 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 10.00 mg | 2% |
| 5991 | Rice and vermicelli mix, chicken flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 10.00 mg | 2% |
| 5992 | Cake, yellow, light, dry mix | Baked Products | 10.00 mg | 2% |
| 5993 | Cake, pound, commercially prepared, fat-free | Baked Products | 10.00 mg | 2% |
| 5994 | Pie, fried pies, cherry | Baked Products | 10.00 mg | 2% |
| 5995 | Beverages, chocolate almond milk, unsweetened, shelf-stable, fortified with vitamin D2 and E | Beverages | 10.00 mg | 2% |
| 5996 | Beverages, Orange juice, light, No pulp | Beverages | 10.00 mg | 2% |
| 5997 | Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 | Beverages | 10.00 mg | 2% |
| 5998 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 10.00 mg | 2% |
| 5999 | Grape juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 10.00 mg | 2% |
| 6000 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 10.00 mg | 2% |
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