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 7101–7150 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 7101 | Beverages, tea, black, brewed, prepared with distilled water | Beverages | 1.00 mg | 0% |
| 7102 | Beverages, OCEAN SPRAY, Light Cranberry, Concord Grape | Beverages | 1.00 mg | 0% |
| 7103 | Beverages, OCEAN SPRAY, Light Cranberry | Beverages | 1.00 mg | 0% |
| 7104 | Beverages, OCEAN SPRAY, Cran Cherry | Beverages | 1.00 mg | 0% |
| 7105 | Beverages, cranberry-apple juice drink, bottled | Beverages | 1.00 mg | 0% |
| 7106 | Beverages, OCEAN SPRAY, Cran Grape | Beverages | 1.00 mg | 0% |
| 7107 | Beverages, tea, Oolong, brewed | Beverages | 1.00 mg | 0% |
| 7108 | Alcoholic beverage, whiskey sour | Beverages | 1.00 mg | 0% |
| 7109 | Whiskey sour mix, bottled, with added potassium and sodium | Beverages | 1.00 mg | 0% |
| 7110 | Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder | Beverages | 1.00 mg | 0% |
| 7111 | Beverages, DANNON, water, bottled, non-carbonated, with Fluoride | Beverages | 1.00 mg | 0% |
| 7112 | Beverages, water, bottled, non-carbonated, DANNON | Beverages | 1.00 mg | 0% |
| 7113 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with water | Beverages | 1.00 mg | 0% |
| 7114 | Beverages, water, tap, drinking | Beverages | 1.00 mg | 0% |
| 7115 | Margarine Spread, 40-49% fat, tub | Fats and Oils | 1.00 mg | 0% |
| 7116 | Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils | Fats and Oils | 1.00 mg | 0% |
| 7117 | Salt, table | Spices and Herbs | 1.00 mg | 0% |
| 7118 | Butter, whipped, with salt | Dairy and Egg Products | 1.00 mg | 0% |
| 7119 | Beverages, orange-flavor drink, breakfast type, powder, prepared with water | Beverages | 1.00 mg | 0% |
| 7120 | Beverages, water, bottled, POLAND SPRING | Beverages | 1.00 mg | 0% |
| 7121 | Beverages, tea, herb, other than chamomile, brewed | Beverages | 1.00 mg | 0% |
| 7122 | Beverages, Cranberry juice cocktail | Beverages | 1.00 mg | 0% |
| 7123 | Beverages, carbonated, low calorie, other than cola or pepper, with aspartame, contains caffeine | Beverages | 1.00 mg | 0% |
| 7124 | Beverages, carbonated, SPRITE, lemon-lime, without caffeine | Beverages | 1.00 mg | 0% |
| 7125 | Beverages, carbonated, lemon-lime soda, no caffeine | Beverages | 1.00 mg | 0% |
| 7126 | Beverages, carbonated, low calorie, other than cola or pepper, without caffeine | Beverages | 1.00 mg | 0% |
| 7127 | Beverages, carbonated, grape soda | Beverages | 1.00 mg | 0% |
| 7128 | Carbonated beverage, cream soda | Beverages | 1.00 mg | 0% |
| 7129 | Beverages, Mixed vegetable and fruit juice drink, with added nutrients | Beverages | 1.00 mg | 0% |
| 7130 | Soup, cream of potato, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 1.00 mg | 0% |
| 7131 | Soup, beef broth, less/reduced sodium, ready to serve | Soups, Sauces, and Gravies | 1.00 mg | 0% |
| 7132 | Soup, chicken broth, less/reduced sodium, ready to serve | Soups, Sauces, and Gravies | 1.00 mg | 0% |
| 7133 | Margarine-like spread, SMART BALANCE Light Buttery Spread | Fats and Oils | 1.00 mg | 0% |
| 7134 | Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy | Fats and Oils | 1.00 mg | 0% |
| 7135 | Margarine-like, vegetable oil spread, 20% fat, without salt | Fats and Oils | 1.00 mg | 0% |
| 7136 | Margarine-like, vegetable oil spread, 20% fat, with salt | Fats and Oils | 1.00 mg | 0% |
| 7137 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 1.00 mg | 0% |
| 7138 | Margarine, regular, 80% fat, composite, tub, without salt | Fats and Oils | 1.00 mg | 0% |
| 7139 | Margarine, regular, 80% fat, composite, tub, with salt | Fats and Oils | 1.00 mg | 0% |
| 7140 | Margarine-like, margarine-butter blend, soybean oil and butter | Fats and Oils | 1.00 mg | 0% |
| 7141 | Vinegar, distilled | Spices and Herbs | 1.00 mg | 0% |
| 7142 | Vanilla extract, imitation, no alcohol | Spices and Herbs | 1.00 mg | 0% |
| 7143 | Beverages, Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calcium | Beverages | 1.00 mg | 0% |
| 7144 | Beverages, WENDY'S, tea, ready-to-drink, unsweetened | Beverages | 1.00 mg | 0% |
| 7145 | Beverages, Powerade Zero Ion4, calorie-free, assorted flavors | Beverages | 1.00 mg | 0% |
| 7146 | Carbonated beverage, chocolate-flavored soda | Beverages | 1.00 mg | 0% |
| 7147 | Beverages, tea, green, brewed, regular | Beverages | 1.00 mg | 0% |
| 7148 | Beverages, grape drink, canned | Beverages | 1.00 mg | 0% |
| 7149 | Beverages, tea, green, brewed, decaffeinated | Beverages | 1.00 mg | 0% |
| 7150 | Beverages, OCEAN SPRAY, Cran Pomegranate | Beverages | 1.00 mg | 0% |
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