Foods high in Magnesium

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 10751–10800 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
10751	Muffins, blueberry, commercially prepared (Includes mini-muffins)	Baked Products	10.00 mg	2%	USDA_SR
10752	Cake, white, dry mix, special dietary (includes lemon-flavored)	Baked Products	10.00 mg	2%	USDA_SR
10753	Veal, breast, separable fat, cooked	Lamb, Veal, and Game Products	10.00 mg	2%	USDA_SR
10754	MORI-NU, Tofu, silken, lite extra firm	Legumes and Legume Products	10.00 mg	2%	USDA_SR
10755	MORI-NU, Tofu, silken, lite firm	Legumes and Legume Products	10.00 mg	2%	USDA_SR
10756	Babyfood, corn and sweet potatoes, strained	Baby Foods	10.00 mg	2%	USDA_SR
10757	Babyfood, dinner, beef noodle, strained	Baby Foods	10.00 mg	2%	USDA_SR
10758	Babyfood, meat, pork, strained	Baby Foods	10.00 mg	2%	USDA_SR
10759	Ice cream sandwich, vanilla, light, no sugar added	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10760	Ice cream sandwich, made with light ice cream, vanilla	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10761	Milk, buttermilk, fluid, whole	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10762	Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10763	Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	10.00 mg	2%	USDA_SR
10764	Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, raw	Beef Products	10.00 mg	2%	USDA_SR
10765	McDONALD'S, Bacon Ranch Salad without chicken	Fast Foods	10.00 mg	2%	USDA_SR
10766	Alcoholic beverages, wine, rose	Beverages	10.00 mg	2%	USDA_SR
10767	Beverages, Eggnog-flavor mix, powder, prepared with whole milk	Beverages	10.00 mg	2%	USDA_SR
10768	Carambola, (starfruit), raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10769	Apricots, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10770	Soup, chunky vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	10.00 mg	2%	USDA_SR
10771	Soup, turkey, chunky, canned, ready-to-serve	Soups, Sauces, and Gravies	10.00 mg	2%	USDA_SR
10772	Soup, chicken with rice, canned, condensed	Soups, Sauces, and Gravies	10.00 mg	2%	USDA_SR
10773	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate	Baby Foods	10.00 mg	2%	USDA_SR
10774	Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior	Baby Foods	10.00 mg	2%	USDA_SR
10775	Babyfood, fruit, bananas with tapioca, strained	Baby Foods	10.00 mg	2%	USDA_SR
10776	Cream, half and half, lowfat	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10777	Yogurt, Greek, strawberry, lowfat	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10778	Yogurt, Greek, nonfat, vanilla, DANNON OIKOS	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10779	Yogurt, Greek, strawberry, DANNON OIKOS	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10780	Milk, whole, 3.25% milkfat, with added vitamin D	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10781	Sour dressing, non-butterfat, cultured, filled cream-type	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10782	Cream, sour, cultured	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10783	Cream, sour, reduced fat, cultured	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10784	Cream, fluid, half and half	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10785	Cheese, neufchatel	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10786	Soup, beef and vegetables, canned, ready-to-serve	Soups, Sauces, and Gravies	10.00 mg	2%	USDA_SR
10787	Salad dressing, russian dressing	Fats and Oils	10.00 mg	2%	USDA_SR
10788	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	10.00 mg	2%	USDA_SR
10789	Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10790	Yogurt, Greek, vanilla, lowfat	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10791	Yogurt, Greek, fruit, whole milk	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10792	Yogurt, Greek, vanilla, nonfat	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10793	Yogurt, Greek, strawberry, nonfat	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10794	Whey, acid, fluid	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10795	Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10796	Sweeteners, for baking, brown, contains sugar and sucralose	Sweets	10.00 mg	2%	USDA_SR
10797	Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10798	Rutabagas, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10799	Peppers, sweet, red, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10800	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR

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Foods high in Magnesium

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