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 10551–10600 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10551 | Yogourt, fruit flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10552 | Cream, 5% | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10553 | Meatballs, sweet and sour | Mixed Dishes | 11.00 mg | 3% | CNF |
| 10554 | Salad, Greek, homemade | Mixed Dishes | 11.00 mg | 3% | CNF |
| 10555 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 10556 | Cookie, shortbread, plain, homemade | Baked Products | 11.00 mg | 3% | CNF |
| 10557 | Muffin, blueberry, dry mix, prepared | Baked Products | 11.00 mg | 3% | CNF |
| 10558 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10559 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10560 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10561 | Pepper, sweet, red, canned, solids and liquid | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10562 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10563 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10564 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10565 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10566 | Dessert, egg custard, baked, homemade | Sweets | 11.00 mg | 3% | CNF |
| 10567 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% | CNF |
| 10568 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 10569 | Beef, loin, t-bone steak (porterhouse), lean, raw | Beef Products | 11.00 mg | 3% | CNF |
| 10570 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 11.00 mg | 3% | CNF |
| 10571 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 11.00 mg | 3% | CNF |
| 10572 | Beef, fat, cooked | Beef Products | 11.00 mg | 3% | CNF |
| 10573 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10574 | Fish, burbot (loche), native, liver, baked | Finfish and Shellfish Products | 11.00 mg | 3% | CNF |
| 10575 | Sausage, Polish, smoked, pre-cooked | Sausages and Luncheon meats | 11.00 mg | 3% | CNF |
| 10576 | Chocolate flavour drink, whey and milk based | Beverages | 11.00 mg | 3% | CNF |
| 10577 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10578 | Pork, oriental style, dehydrated | Pork Products | 11.00 mg | 3% | CNF |
| 10579 | Salad dressing, buttermilk as main ingredient | Fats and Oils | 11.00 mg | 3% | CNF |
| 10580 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 10581 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 10582 | Sausage, breakfast links or rounds, beef, cooked | Sausages and Luncheon meats | 11.00 mg | 3% | CNF |
| 10583 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 11.00 mg | 3% | CNF |
| 10584 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 11.00 mg | 3% | CNF |
| 10585 | Chicken pot pie, frozen, prepared | Mixed Dishes | 11.00 mg | 3% | CNF |
| 10586 | Plant-based beverage, rice, enriched | Beverages | 11.00 mg | 3% | CNF |
| 10587 | Fast foods, sandwiches and burgers, ham and cheese sandwich | Fast Foods | 11.00 mg | 3% | CNF |
| 10588 | Fast foods, entree, salad, vegetable, no dressing, with cheese and egg | Fast Foods | 11.00 mg | 3% | CNF |
| 10589 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 11.00 mg | 3% | CNF |
| 10590 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 11.00 mg | 3% | CNF |
| 10591 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 11.00 mg | 3% | CNF |
| 10592 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 11.00 mg | 3% | CNF |
| 10593 | Dessert, pudding, banana, dry mix, regular, prepared with 2% milk | Sweets | 11.00 mg | 3% | CNF |
| 10594 | Dessert, frozen, ice cream, vanilla, rich, 16% M.F. | Sweets | 11.00 mg | 3% | CNF |
| 10595 | Dessert, frozen, pudding pop, vanilla | Sweets | 11.00 mg | 3% | CNF |
| 10596 | Snacks, pork skins, plain | Snacks | 11.00 mg | 3% | CNF |
| 10597 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% | CNF |
| 10598 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 11.00 mg | 3% | CNF |
| 10599 | Pie, egg custard, commercial | Baked Products | 11.00 mg | 3% | CNF |
| 10600 | Cheesecake, commercial | Baked Products | 11.00 mg | 3% | CNF |
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