Foods high in Magnesium (USDA SR Legacy)

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 6951–7000 of 7,208 foods

#	Food	Category	Per 100 g	% DV
6951	Beverages, OCEAN SPRAY, Ruby Red cranberry	Beverages	2.00 mg	0%
6952	Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink	Beverages	2.00 mg	0%
6953	Soup, egg drop, Chinese restaurant	Soups, Sauces, and Gravies	2.00 mg	0%
6954	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Breakfast Cereals	2.00 mg	0%
6955	Soup, cream of chicken, dry, mix, prepared with water	Soups, Sauces, and Gravies	2.00 mg	0%
6956	Soup, turkey vegetable, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%
6957	Soup, turkey noodle, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%
6958	Soup, oyster stew, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%
6959	Soup, cream of onion, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%
6960	Soup, cheese, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%
6961	Soup, cream of asparagus, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%
6962	Beverages, fruit juice drink, reduced sugar, with vitamin E added	Beverages	2.00 mg	0%
6963	Water, bottled, generic	Beverages	2.00 mg	0%
6964	Beverages, Fruit punch drink, frozen concentrate, prepared with water	Beverages	2.00 mg	0%
6965	Beverages, OCEAN SPRAY, White Cranberry Peach	Beverages	2.00 mg	0%
6966	Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink	Beverages	2.00 mg	0%
6967	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	2.00 mg	0%
6968	Blueberries, frozen, sweetened	Fruits and Fruit Juices	2.00 mg	0%
6969	Beverages, lemonade, frozen concentrate, pink, prepared with water	Beverages	2.00 mg	0%
6970	Water, bottled, non-carbonated, NAYA	Beverages	2.00 mg	0%
6971	Cranberry juice cocktail, frozen concentrate, prepared with water	Beverages	2.00 mg	0%
6972	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	Beverages	2.00 mg	0%
6973	Salad dressing, mayonnaise, light	Fats and Oils	2.00 mg	0%
6974	Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	Fats and Oils	2.00 mg	0%
6975	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	2.00 mg	0%
6976	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	2.00 mg	0%
6977	Margarine-like, vegetable oil-butter spread, tub, with salt	Fats and Oils	2.00 mg	0%
6978	Butter, without salt	Dairy and Egg Products	2.00 mg	0%
6979	Butter, salted	Dairy and Egg Products	2.00 mg	0%
6980	Beverages, tea, instant, lemon, diet	Beverages	2.00 mg	0%
6981	Lemonade, frozen concentrate, white, prepared with water	Beverages	2.00 mg	0%
6982	Beverages, tea, black, ready to drink, decaffeinated	Beverages	2.00 mg	0%
6983	Beverages, tea, black, ready to drink, decaffeinated, diet	Beverages	2.00 mg	0%
6984	Beverages, MINUTE MAID, Lemonada, Limeade	Beverages	2.00 mg	0%
6985	Soup, chicken broth or bouillon, dry, prepared with water	Soups, Sauces, and Gravies	2.00 mg	0%
6986	Soup, beef broth, cubed, prepared with water	Soups, Sauces, and Gravies	2.00 mg	0%
6987	Soup, beef broth or bouillon, powder, prepared with water	Soups, Sauces, and Gravies	2.00 mg	0%
6988	Soup, tomato rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%
6989	Soup, cream of mushroom, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%
6990	Soup, chicken gumbo, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%
6991	Margarine-like spread with yogurt, 70% fat, stick, with salt	Fats and Oils	2.00 mg	0%
6992	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	2.00 mg	0%
6993	Margarine-like, vegetable oil spread, 60% fat, stick, with salt	Fats and Oils	2.00 mg	0%
6994	Beverages, water, bottled, non-carbonated, EVIAN	Beverages	2.00 mg	0%
6995	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Beverages	2.00 mg	0%
6996	Beverages, The COCA-COLA company, Minute Maid, Lemonade	Beverages	2.00 mg	0%
6997	Beverages, Lemonade fruit juice drink light, fortified with vitamin E and C	Beverages	2.00 mg	0%
6998	Soup, beef stroganoff, canned, chunky style, ready-to-serve	Soups, Sauces, and Gravies	2.00 mg	0%
6999	Soup, beef and mushroom, low sodium, chunk style	Soups, Sauces, and Gravies	2.00 mg	0%
7000	Soup, cream of mushroom, low sodium, ready-to-serve, canned	Soups, Sauces, and Gravies	2.00 mg	0%

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Foods high in Magnesium (USDA SR Legacy)

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