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 6001–6050 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6001 | Grapefruit, sections, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 10.00 mg | 2% |
| 6002 | Grapefruit, sections, canned, water pack, solids and liquids | Fruits and Fruit Juices | 10.00 mg | 2% |
| 6003 | Gooseberries, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 6004 | Figs, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 10.00 mg | 2% |
| 6005 | Figs, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 10.00 mg | 2% |
| 6006 | Figs, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 10.00 mg | 2% |
| 6007 | Figs, canned, water pack, solids and liquids | Fruits and Fruit Juices | 10.00 mg | 2% |
| 6008 | CAMPBELL'S CHUNKY, Old Fashioned Vegetable Beef Soup | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 6009 | Soup, chili beef, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 6010 | Soup, tomato bisque, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 6011 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 10.00 mg | 2% |
| 6012 | Pie, fried pies, fruit | Baked Products | 10.00 mg | 2% |
| 6013 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 10.00 mg | 2% |
| 6014 | Cake, white, dry mix, special dietary (includes lemon-flavored) | Baked Products | 10.00 mg | 2% |
| 6015 | Veal, breast, separable fat, cooked | Lamb, Veal, and Game Products | 10.00 mg | 2% |
| 6016 | MORI-NU, Tofu, silken, lite extra firm | Legumes and Legume Products | 10.00 mg | 2% |
| 6017 | MORI-NU, Tofu, silken, lite firm | Legumes and Legume Products | 10.00 mg | 2% |
| 6018 | Babyfood, corn and sweet potatoes, strained | Baby Foods | 10.00 mg | 2% |
| 6019 | Babyfood, dinner, beef noodle, strained | Baby Foods | 10.00 mg | 2% |
| 6020 | Babyfood, meat, pork, strained | Baby Foods | 10.00 mg | 2% |
| 6021 | Ice cream sandwich, vanilla, light, no sugar added | Dairy and Egg Products | 10.00 mg | 2% |
| 6022 | Ice cream sandwich, made with light ice cream, vanilla | Dairy and Egg Products | 10.00 mg | 2% |
| 6023 | Milk, buttermilk, fluid, whole | Dairy and Egg Products | 10.00 mg | 2% |
| 6024 | Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 10.00 mg | 2% |
| 6025 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 10.00 mg | 2% |
| 6026 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 10.00 mg | 2% |
| 6027 | McDONALD'S, Bacon Ranch Salad without chicken | Fast Foods | 10.00 mg | 2% |
| 6028 | Alcoholic beverages, wine, rose | Beverages | 10.00 mg | 2% |
| 6029 | Beverages, Eggnog-flavor mix, powder, prepared with whole milk | Beverages | 10.00 mg | 2% |
| 6030 | Carambola, (starfruit), raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 6031 | Apricots, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 6032 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 6033 | Soup, turkey, chunky, canned, ready-to-serve | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 6034 | Soup, chicken with rice, canned, condensed | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 6035 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate | Baby Foods | 10.00 mg | 2% |
| 6036 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior | Baby Foods | 10.00 mg | 2% |
| 6037 | Babyfood, fruit, bananas with tapioca, strained | Baby Foods | 10.00 mg | 2% |
| 6038 | Cream, half and half, lowfat | Dairy and Egg Products | 10.00 mg | 2% |
| 6039 | Yogurt, Greek, strawberry, lowfat | Dairy and Egg Products | 10.00 mg | 2% |
| 6040 | Yogurt, Greek, nonfat, vanilla, DANNON OIKOS | Dairy and Egg Products | 10.00 mg | 2% |
| 6041 | Yogurt, Greek, strawberry, DANNON OIKOS | Dairy and Egg Products | 10.00 mg | 2% |
| 6042 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 10.00 mg | 2% |
| 6043 | Sour dressing, non-butterfat, cultured, filled cream-type | Dairy and Egg Products | 10.00 mg | 2% |
| 6044 | Cream, sour, cultured | Dairy and Egg Products | 10.00 mg | 2% |
| 6045 | Cream, sour, reduced fat, cultured | Dairy and Egg Products | 10.00 mg | 2% |
| 6046 | Cream, fluid, half and half | Dairy and Egg Products | 10.00 mg | 2% |
| 6047 | Cheese, neufchatel | Dairy and Egg Products | 10.00 mg | 2% |
| 6048 | Soup, beef and vegetables, canned, ready-to-serve | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 6049 | Salad dressing, russian dressing | Fats and Oils | 10.00 mg | 2% |
| 6050 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained | Baby Foods | 10.00 mg | 2% |
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