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 6151–6200 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6151 | Frankfurter, beef, heated | Sausages and Luncheon Meats | 9.00 mg | 2% |
| 6152 | Soup, cream of onion, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 6153 | Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 9.00 mg | 2% |
| 6154 | Beverages, coffee, ready to drink, iced, mocha, milk based | Beverages | 9.00 mg | 2% |
| 6155 | Soup, beef barley, ready to serve | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 6156 | Soup, beef and vegetables, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 6157 | Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6158 | Cherries, sweet, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6159 | Cherries, sweet, canned, water pack, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6160 | Cherries, sour, red, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6161 | Apricots, canned, water pack, without skin, solids and liquids | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6162 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 9.00 mg | 2% |
| 6163 | Babyfood, vegetables, carrots, strained | Baby Foods | 9.00 mg | 2% |
| 6164 | Babyfood, dinner, vegetables and turkey, junior | Baby Foods | 9.00 mg | 2% |
| 6165 | Babyfood, dinner, turkey and rice, junior | Baby Foods | 9.00 mg | 2% |
| 6166 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 9.00 mg | 2% |
| 6167 | Fat free ice cream, no sugar added, flavors other than chocolate | Dairy and Egg Products | 9.00 mg | 2% |
| 6168 | Cheese, cream | Dairy and Egg Products | 9.00 mg | 2% |
| 6169 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 9.00 mg | 2% |
| 6170 | Alcoholic beverage, wine, dessert, sweet | Beverages | 9.00 mg | 2% |
| 6171 | Beef, New Zealand, imported, intermuscular fat, cooked | Beef Products | 9.00 mg | 2% |
| 6172 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6173 | Grapefruit, raw, white, Florida | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6174 | Chicken breast, oven-roasted, fat-free, sliced | Sausages and Luncheon Meats | 9.00 mg | 2% |
| 6175 | Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 6176 | Soup, cream of celery, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 6177 | Turkey, skin from whole (light and dark), with added solution, raw | Poultry Products | 9.00 mg | 2% |
| 6178 | Pie, cherry, prepared from recipe | Baked Products | 9.00 mg | 2% |
| 6179 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 9.00 mg | 2% |
| 6180 | Cake, sponge, prepared from recipe | Baked Products | 9.00 mg | 2% |
| 6181 | Lamb, New Zealand, imported, subcutaneous fat, cooked | Lamb, Veal, and Game Products | 9.00 mg | 2% |
| 6182 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 9.00 mg | 2% |
| 6183 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 9.00 mg | 2% |
| 6184 | Babyfood, dinner, vegetables and noodles and turkey, junior | Baby Foods | 9.00 mg | 2% |
| 6185 | Babyfood, macaroni and cheese, toddler | Baby Foods | 9.00 mg | 2% |
| 6186 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 9.00 mg | 2% |
| 6187 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 9.00 mg | 2% |
| 6188 | Fish, gefiltefish, commercial, sweet recipe | Finfish and Shellfish Products | 9.00 mg | 2% |
| 6189 | Beverages, coffee, ready to drink, milk based, sweetened | Beverages | 9.00 mg | 2% |
| 6190 | Beverages, coffee, ready to drink, vanilla, light, milk based, sweetened | Beverages | 9.00 mg | 2% |
| 6191 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6192 | Apricots, frozen, sweetened | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6193 | Headcheese, pork | Sausages and Luncheon Meats | 9.00 mg | 2% |
| 6194 | Soup, lentil with ham, canned, ready-to-serve | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 6195 | Babyfood, juice, orange | Baby Foods | 9.00 mg | 2% |
| 6196 | Sauce, cheese, ready-to-serve | Soups, Sauces, and Gravies | 9.00 mg | 2% |
| 6197 | Salad dressing, poppyseed, creamy | Fats and Oils | 9.00 mg | 2% |
| 6198 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 9.00 mg | 2% |
| 6199 | Babyfood, juice, orange and pineapple | Baby Foods | 9.00 mg | 2% |
| 6200 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 9.00 mg | 2% |
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