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 7201–7208 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 7201 | Candies, gumdrops, starch jelly pieces | Sweets | 1.00 mg | 0% |
| 7202 | Syrup, fruit flavored | Sweets | 1.00 mg | 0% |
| 7203 | Fruit syrup | Sweets | 1.00 mg | 0% |
| 7204 | Pork, fresh, variety meats and by-products, leaf fat, raw | Pork Products | 1.00 mg | 0% |
| 7205 | Beverages, Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 1.00 mg | 0% |
| 7206 | Mayonnaise dressing, no cholesterol | Fats and Oils | 1.00 mg | 0% |
| 7207 | Milk, imitation, non-soy | Dairy and Egg Products | 1.00 mg | 0% |
| 7208 | Tea, tundra, herb and laborador combination (Alaska Native) | American Indian/Alaska Native Foods | 1.00 mg | 0% |
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