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 6501–6550 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6501 | Pie, peach | Baked Products | 6.00 mg | 1% |
| 6502 | Pie, lemon meringue, prepared from recipe | Baked Products | 6.00 mg | 1% |
| 6503 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 6.00 mg | 1% |
| 6504 | Beverages, almond milk, unsweetened, shelf stable | Beverages | 6.00 mg | 1% |
| 6505 | Beverages, Coconut water, ready-to-drink, unsweetened | Beverages | 6.00 mg | 1% |
| 6506 | Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 6507 | Grapes, canned, thompson seedless, water pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 6508 | Lamb, New Zealand, imported, Intermuscular fat, raw | Lamb, Veal, and Game Products | 6.00 mg | 1% |
| 6509 | Beverages, Fruit punch drink, frozen concentrate | Beverages | 6.00 mg | 1% |
| 6510 | Sauce, enchilada, red, mild, ready to serve | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 6511 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 6512 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 6513 | Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 6.00 mg | 1% |
| 6514 | Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | Breakfast Cereals | 6.00 mg | 1% |
| 6515 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 6.00 mg | 1% |
| 6516 | Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries | Fats and Oils | 6.00 mg | 1% |
| 6517 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 6.00 mg | 1% |
| 6518 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 6.00 mg | 1% |
| 6519 | Beverages, pineapple and orange juice drink, canned | Beverages | 6.00 mg | 1% |
| 6520 | Beverages, pineapple and grapefruit juice drink, canned | Beverages | 6.00 mg | 1% |
| 6521 | Beverages, grape juice drink, canned | Beverages | 6.00 mg | 1% |
| 6522 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 6523 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 6524 | Cake, boston cream pie, commercially prepared | Baked Products | 6.00 mg | 1% |
| 6525 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw | Lamb, Veal, and Game Products | 6.00 mg | 1% |
| 6526 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 6.00 mg | 1% |
| 6527 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 6.00 mg | 1% |
| 6528 | Babyfood, dinner, apples and chicken, strained | Baby Foods | 6.00 mg | 1% |
| 6529 | Babyfood, dinner, vegetables and dumplings and beef, strained | Baby Foods | 6.00 mg | 1% |
| 6530 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 6.00 mg | 1% |
| 6531 | Beverages, citrus fruit juice drink, frozen concentrate, prepared with water | Beverages | 6.00 mg | 1% |
| 6532 | Sauce, horseradish | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 6533 | Sauce, tartar, ready-to-serve | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 6534 | Cranberries, raw | Fruits and Fruit Juices | 6.00 mg | 1% |
| 6535 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 6.00 mg | 1% |
| 6536 | Blueberries, raw | Fruits and Fruit Juices | 6.00 mg | 1% |
| 6537 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 6538 | Chicken, broilers or fryers, separable fat, raw | Poultry Products | 6.00 mg | 1% |
| 6539 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA | Baby Foods | 6.00 mg | 1% |
| 6540 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 6.00 mg | 1% |
| 6541 | Babyfood, juice, apple and grape | Baby Foods | 6.00 mg | 1% |
| 6542 | Babyfood, apple-banana juice | Baby Foods | 6.00 mg | 1% |
| 6543 | Babyfood, fruit dessert, mango with tapioca | Baby Foods | 6.00 mg | 1% |
| 6544 | Milk substitutes, fluid, with lauric acid oil | Dairy and Egg Products | 6.00 mg | 1% |
| 6545 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 6546 | Soup, tomato beef with noodle, canned, condensed | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 6547 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 6.00 mg | 1% |
| 6548 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 6.00 mg | 1% |
| 6549 | Babyfood, juice, apple, with calcium | Baby Foods | 6.00 mg | 1% |
| 6550 | Babyfood, juice, orange and apple and banana | Baby Foods | 6.00 mg | 1% |
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