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 6251–6300 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6251 | Cherries, sweet, canned, pitted, heavy syrup, drained | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6252 | Frozen novelties, juice type, juice with cream | Sweets | 9.00 mg | 2% |
| 6253 | Salad dressing, french dressing, reduced calorie | Fats and Oils | 9.00 mg | 2% |
| 6254 | Chilchen (Red Berry Beverage) (Navajo) | American Indian/Alaska Native Foods | 9.00 mg | 2% |
| 6255 | Glutino, Gluten Free Cookies, Vanilla Creme | Baked Products | 9.00 mg | 2% |
| 6256 | Desserts, flan, caramel custard, prepared-from-recipe | Sweets | 9.00 mg | 2% |
| 6257 | Fish, herring, Atlantic, pickled | Finfish and Shellfish Products | 8.00 mg | 2% |
| 6258 | Cake, snack cakes, creme-filled, sponge | Baked Products | 8.00 mg | 2% |
| 6259 | Cake, pudding-type, carrot, dry mix | Baked Products | 8.00 mg | 2% |
| 6260 | Grapefruit, raw, pink and red, Florida | Fruits and Fruit Juices | 8.00 mg | 2% |
| 6261 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 6262 | Ham, honey, smoked, cooked | Sausages and Luncheon Meats | 8.00 mg | 2% |
| 6263 | Sandwich spread, pork, beef | Sausages and Luncheon Meats | 8.00 mg | 2% |
| 6264 | Dip, salsa con queso, cheese and salsa- medium | Soups, Sauces, and Gravies | 8.00 mg | 2% |
| 6265 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mg | 2% |
| 6266 | Soup, chicken noodle, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mg | 2% |
| 6267 | Apricots, canned, light syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 6268 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 8.00 mg | 2% |
| 6269 | Salad dressing, blue or roquefort cheese dressing, commercial, regular | Fats and Oils | 8.00 mg | 2% |
| 6270 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA | Baby Foods | 8.00 mg | 2% |
| 6271 | Babyfood, dinner, vegetables and chicken, junior | Baby Foods | 8.00 mg | 2% |
| 6272 | Babyfood, dinner, macaroni and cheese, strained | Baby Foods | 8.00 mg | 2% |
| 6273 | Beef stew, canned entree | Meals, Entrees, and Side Dishes | 8.00 mg | 2% |
| 6274 | Grapefruit, raw, pink and red and white, all areas | Fruits and Fruit Juices | 8.00 mg | 2% |
| 6275 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 8.00 mg | 2% |
| 6276 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 8.00 mg | 2% |
| 6277 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 8.00 mg | 2% |
| 6278 | Soup, oyster stew, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 8.00 mg | 2% |
| 6279 | Soup, cheese, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 8.00 mg | 2% |
| 6280 | Soup, cream of asparagus, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 8.00 mg | 2% |
| 6281 | Chicken, skin (drumsticks and thighs), raw | Poultry Products | 8.00 mg | 2% |
| 6282 | Pie, cherry, commercially prepared | Baked Products | 8.00 mg | 2% |
| 6283 | Pie, blueberry, prepared from recipe | Baked Products | 8.00 mg | 2% |
| 6284 | Cookies, sugar, refrigerated dough, baked | Baked Products | 8.00 mg | 2% |
| 6285 | Cake, pound, commercially prepared, butter (includes fresh and frozen) | Baked Products | 8.00 mg | 2% |
| 6286 | Cake, angelfood, dry mix, prepared | Baked Products | 8.00 mg | 2% |
| 6287 | Veal, variety meats and by-products, lungs, cooked, braised | Lamb, Veal, and Game Products | 8.00 mg | 2% |
| 6288 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted | Baby Foods | 8.00 mg | 2% |
| 6289 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted | Baby Foods | 8.00 mg | 2% |
| 6290 | Babyfood, vegetables, corn, creamed, strained | Baby Foods | 8.00 mg | 2% |
| 6291 | Babyfood, dinner, turkey and rice, strained | Baby Foods | 8.00 mg | 2% |
| 6292 | Babyfood, dinner, vegetables and noodles and turkey, strained | Baby Foods | 8.00 mg | 2% |
| 6293 | Babyfood, dinner, beef and rice, toddler | Baby Foods | 8.00 mg | 2% |
| 6294 | Reddi Wip Fat Free Whipped Topping | Dairy and Egg Products | 8.00 mg | 2% |
| 6295 | Cheese, cottage, creamed, large or small curd | Dairy and Egg Products | 8.00 mg | 2% |
| 6296 | Cherries, sweet, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 6297 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 6298 | Apricots, canned, heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 6299 | Blood sausage | Sausages and Luncheon Meats | 8.00 mg | 2% |
| 6300 | CAMPBELL'S, Chicken Noodle Soup, condensed | Soups, Sauces, and Gravies | 8.00 mg | 2% |
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