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 6451–6500 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6451 | Yogurt, frozen, flavors other than chocolate, lowfat | Dairy and Egg Products | 7.00 mg | 2% |
| 6452 | Dessert topping, powdered | Dairy and Egg Products | 7.00 mg | 2% |
| 6453 | Cream, fluid, heavy whipping | Dairy and Egg Products | 7.00 mg | 2% |
| 6454 | Cream, fluid, light whipping | Dairy and Egg Products | 7.00 mg | 2% |
| 6455 | Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6456 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6457 | Onions, frozen, chopped, unprepared | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6458 | Peppers, sweet, green, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6459 | Plums, raw | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6460 | Pears, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6461 | Peaches, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6462 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 7.00 mg | 2% |
| 6463 | Alcoholic beverage, beer, light, BUD LIGHT | Beverages | 7.00 mg | 2% |
| 6464 | Pickle relish, hamburger | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6465 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6466 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6467 | Pears, raw | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6468 | Peaches, spiced, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6469 | Salad dressing, green goddess, regular | Fats and Oils | 7.00 mg | 2% |
| 6470 | Babyfood, juice, apple-sweet potato | Baby Foods | 7.00 mg | 2% |
| 6471 | Agutuk, fish/berry with seal oil (Alaskan ice cream) (Alaska Native) | American Indian/Alaska Native Foods | 7.00 mg | 2% |
| 6472 | Pie fillings, canned, cherry | Sweets | 7.00 mg | 2% |
| 6473 | Puddings, vanilla, ready-to-eat, fat free | Sweets | 7.00 mg | 2% |
| 6474 | Alcoholic beverage, tequila sunrise, canned | Beverages | 7.00 mg | 2% |
| 6475 | Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink | Beverages | 7.00 mg | 2% |
| 6476 | Alcoholic beverage, beer, regular, BUDWEISER | Beverages | 7.00 mg | 2% |
| 6477 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6478 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6479 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6480 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6481 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6482 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 6483 | Pork, cured, salt pork, raw | Pork Products | 7.00 mg | 2% |
| 6484 | Juice, apple and grape blend, with added ascorbic acid | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6485 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6486 | Rambutan, canned, syrup pack | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6487 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6488 | Babyfood, fruit supreme dessert | Baby Foods | 7.00 mg | 2% |
| 6489 | Pork, fresh, variety meats and by-products, tail, cooked, simmered | Pork Products | 7.00 mg | 2% |
| 6490 | Pork, fresh, variety meats and by-products, ears, frozen, cooked, simmered | Pork Products | 7.00 mg | 2% |
| 6491 | Pork, fresh, variety meats and by-products, ears, frozen, raw | Pork Products | 7.00 mg | 2% |
| 6492 | Pomegranate juice, bottled | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6493 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6494 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6495 | Pears, raw, red anjou | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6496 | Apricots, canned, heavy syrup, drained | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6497 | Lemon juice from concentrate, canned or bottled | Fruits and Fruit Juices | 7.00 mg | 2% |
| 6498 | Whipped topping, frozen, low fat | Dairy and Egg Products | 7.00 mg | 2% |
| 6499 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 7.00 mg | 2% |
| 6500 | Candies, NESTLE, BIT-O'-HONEY Candy Chews | Sweets | 7.00 mg | 2% |
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