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 10151–10200 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10151 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10152 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10153 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10154 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10155 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10156 | Bologna, beef, low fat | Sausages and Luncheon Meats | 12.00 mg | 3% | USDA_SR |
| 10157 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 12.00 mg | 3% | USDA_SR |
| 10158 | Ice creams, french vanilla, soft-serve | Sweets | 12.00 mg | 3% | USDA_SR |
| 10159 | Keikitos (muffins), Latino bakery item | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10160 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10161 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10162 | Sapodilla, raw | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10163 | Rhubarb, raw | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10164 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10165 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 12.00 mg | 3% | USDA_SR |
| 10166 | Bologna, beef and pork, low fat | Sausages and Luncheon Meats | 12.00 mg | 3% | USDA_SR |
| 10167 | Puddings, banana, dry mix, instant, prepared with 2% milk | Sweets | 12.00 mg | 3% | USDA_SR |
| 10168 | Candies, white chocolate | Sweets | 12.00 mg | 3% | USDA_SR |
| 10169 | Babyfood, cereal, wheat, prepared with formula or breast milk | Babyfoods | 12.00 mg | 3% | CNF |
| 10170 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 12.00 mg | 3% | CNF |
| 10171 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 12.00 mg | 3% | CNF |
| 10172 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 12.00 mg | 3% | CNF |
| 10173 | Babyfood, dinner, jarred or frozen, chicken with rice or barley and vegetables, all stages | Babyfoods | 12.00 mg | 3% | CNF |
| 10174 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10175 | Babyfood, meat, jarred and frozen, beef, puree | Babyfoods | 12.00 mg | 3% | CNF |
| 10176 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 10177 | Sausage, smoked, honey garlic, pre-cooked, reheated | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10178 | Sausage, smoked, honey garlic, pre-cooked | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10179 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 12.00 mg | 3% | CNF |
| 10180 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 12.00 mg | 3% | CNF |
| 10181 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 12.00 mg | 3% | CNF |
| 10182 | Pâté, country style herb, glazed | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10183 | Pork, cured, bacon, reduced sodium, raw | Pork Products | 12.00 mg | 3% | CNF |
| 10184 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 10185 | Ravioli, meat-filled, with tomato or meat sauce, canned | Mixed Dishes | 12.00 mg | 3% | CNF |
| 10186 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 12.00 mg | 3% | CNF |
| 10187 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 10188 | Yogourt, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 10189 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 10190 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 10191 | Turkey, all classes, back, meat only, roasted | Poultry Products | 12.00 mg | 3% | CNF |
| 10192 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 12.00 mg | 3% | CNF |
| 10193 | Sushi with vegetables, without fish | Mixed Dishes | 12.00 mg | 3% | CNF |
| 10194 | Sandwich, egg salad, homemade | Mixed Dishes | 12.00 mg | 3% | CNF |
| 10195 | Soup, chicken noodle, homemade | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 10196 | Plant-based beverage, soy, enriched, all flavours | Beverages | 12.00 mg | 3% | CNF |
| 10197 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 10198 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 12.00 mg | 3% | CNF |
| 10199 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 12.00 mg | 3% | CNF |
| 10200 | Sesbania flowers, steamed, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
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