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 7001–7050 of 7,208 foods

#	Food	Category	Per 100 g	% DV
7001	Soup, cream of chicken, canned, condensed, reduced sodium	Soups, Sauces, and Gravies	2.00 mg	0%
7002	Gravy, meat or poultry, low sodium, prepared	Soups, Sauces, and Gravies	2.00 mg	0%
7003	Gravy, turkey, canned, ready-to-serve	Soups, Sauces, and Gravies	2.00 mg	0%
7004	Gravy, beef, canned, ready-to-serve	Soups, Sauces, and Gravies	2.00 mg	0%
7005	Soup, onion, canned, condensed	Soups, Sauces, and Gravies	2.00 mg	0%
7006	Soup, chicken broth, canned, condensed	Soups, Sauces, and Gravies	2.00 mg	0%
7007	Soup, beef broth or bouillon canned, ready-to-serve	Soups, Sauces, and Gravies	2.00 mg	0%
7008	Salad dressing, mayonnaise-type, light	Fats and Oils	2.00 mg	0%
7009	Mayonnaise, reduced fat, with olive oil	Fats and Oils	2.00 mg	0%
7010	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	Fats and Oils	2.00 mg	0%
7011	Sandwich spread, with chopped pickle, regular, unspecified oils	Fats and Oils	2.00 mg	0%
7012	Salad dressing, mayonnaise type, regular, with salt	Fats and Oils	2.00 mg	0%
7013	Babyfood, dessert, peach cobbler, junior	Baby Foods	2.00 mg	0%
7014	Babyfood, dessert, peach cobbler, strained	Baby Foods	2.00 mg	0%
7015	Babyfood, dessert, cherry vanilla pudding, junior	Baby Foods	2.00 mg	0%
7016	Gravy, mushroom, canned	Soups, Sauces, and Gravies	2.00 mg	0%
7017	Gravy, au jus, canned	Soups, Sauces, and Gravies	2.00 mg	0%
7018	Soup, chunky beef, canned, ready-to-serve	Soups, Sauces, and Gravies	2.00 mg	0%
7019	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	Fats and Oils	2.00 mg	0%
7020	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	Fats and Oils	2.00 mg	0%
7021	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	Fats and Oils	2.00 mg	0%
7022	Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light	Fats and Oils	2.00 mg	0%
7023	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Fats and Oils	2.00 mg	0%
7024	Babyfood, dessert, peach melba, junior	Baby Foods	2.00 mg	0%
7025	Babyfood, dessert, peach melba, strained	Baby Foods	2.00 mg	0%
7026	Babyfood, dessert, cherry vanilla pudding, strained	Baby Foods	2.00 mg	0%
7027	Babyfood, cherry cobbler, junior	Baby Foods	2.00 mg	0%
7028	Babyfood, dessert, dutch apple, strained	Baby Foods	2.00 mg	0%
7029	Dessert topping, semi solid, frozen	Dairy and Egg Products	2.00 mg	0%
7030	Sugar, turbinado	Sweets	2.00 mg	0%
7031	Syrups, table blends, pancake, with 2% maple, with added potassium	Sweets	2.00 mg	0%
7032	Butterbur, canned	Vegetables and Vegetable Products	2.00 mg	0%
7033	Puddings, tapioca, dry mix, with no added salt	Sweets	2.00 mg	0%
7034	Vermicelli, made from soy	Legumes and Legume Products	2.00 mg	0%
7035	Salad dressing, caesar, low calorie	Fats and Oils	2.00 mg	0%
7036	Gelatin desserts, dry mix, with added ascorbic acid, sodium-citrate and salt	Sweets	2.00 mg	0%
7037	Frostings, glaze, prepared-from-recipe	Sweets	2.00 mg	0%
7038	Toppings, marshmallow cream	Sweets	2.00 mg	0%
7039	Puddings, banana, dry mix, instant	Sweets	2.00 mg	0%
7040	Honey	Sweets	2.00 mg	0%
7041	Candies, HERSHEY, KIT KAT BIG KAT Bar	Sweets	2.00 mg	0%
7042	Frostings, white, fluffy, dry mix, prepared with water	Sweets	2.00 mg	0%
7043	Frostings, cream cheese-flavor, ready-to-eat	Sweets	2.00 mg	0%
7044	Frozen novelties, ice type, fruit, no sugar added	Sweets	2.00 mg	0%
7045	Puddings, tapioca, dry mix	Sweets	2.00 mg	0%
7046	Gelatin desserts, dry mix, reduced calorie, with aspartame	Sweets	2.00 mg	0%
7047	Syrups, table blends, pancake	Sweets	2.00 mg	0%
7048	Syrups, table blends, pancake, reduced-calorie	Sweets	2.00 mg	0%
7049	Alcoholic beverage, daiquiri, prepared-from-recipe	Beverages	2.00 mg	0%
7050	Salad dressing, caesar dressing, regular	Fats and Oils	2.00 mg	0%

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Foods high in Magnesium (USDA SR Legacy)

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