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 10901–10950 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10901 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10902 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10903 | Yogourt, fruit flavoured (2-3.9% M.F.) | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10904 | Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10905 | Yogourt, vanilla flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10906 | Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10907 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 10.00 mg | 2% | CNF |
| 10908 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 10.00 mg | 2% | CNF |
| 10909 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10910 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 10911 | Dessert topping (non dairy), powdered, prepared with 2% milk | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10912 | Waxgourd (Chinese perserving melon), boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 10913 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 10914 | Carrot, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 10915 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 10916 | Muffin, blueberry, commercial, reduced fat | Baked Products | 10.00 mg | 2% | CNF |
| 10917 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 10918 | Beef, loin, t-bone steak (porterhouse), lean and fat, 3mm (1/8") trim, raw | Beef Products | 10.00 mg | 2% | CNF |
| 10919 | Clementine, raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 10920 | Game meat, native, moose, lung, raw | Lamb, Veal and Game | 10.00 mg | 2% | CNF |
| 10921 | Sweets, pie fillings, blueberry, canned | Sweets | 10.00 mg | 2% | CNF |
| 10922 | Cheese food, imitation | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10923 | Hearts of palm, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 10924 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10925 | Alcohol, table wine, light | Beverages | 10.00 mg | 2% | CNF |
| 10926 | Alcohol, wine, cooking | Beverages | 10.00 mg | 2% | CNF |
| 10927 | Orange-strawberry-banana juice | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 10928 | Cream, sour, fat free | Dairy and Egg Products | 10.00 mg | 2% | CNF |
| 10929 | Non-alcoholic, wine | Beverages | 10.00 mg | 2% | CNF |
| 10930 | Strawberry flavour mix, powder, with 2% M.F. milk | Beverages | 10.00 mg | 2% | CNF |
| 10931 | Cereal, hot, Red River, prepared, Robin Hood | Breakfast cereals | 10.00 mg | 2% | CNF |
| 10932 | Sauce, nacho cheese sauce, ready-to-serve | Soups, Sauces and Gravies | 10.00 mg | 2% | CNF |
| 10933 | Tofu, silken, light, extra firm | Legumes and Legume Products | 10.00 mg | 2% | CNF |
| 10934 | Tofu, silken, light, firm | Legumes and Legume Products | 10.00 mg | 2% | CNF |
| 10935 | Jackfruit, canned, syrup pack | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 10936 | Cake, yellow, light, dry mix, unprepared | Baked Products | 10.00 mg | 2% | CNF |
| 10937 | Cake, pound, commercial, fat free | Baked Products | 10.00 mg | 2% | CNF |
| 10938 | Fast foods, corn dog, wiener/sausage with cornflour coating | Fast Foods | 10.00 mg | 2% | CNF |
| 10939 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 10.00 mg | 2% | CNF |
| 10940 | Dessert, pudding, banana, dry mix, regular, prepared with whole milk | Sweets | 10.00 mg | 2% | CNF |
| 10941 | Dessert, pudding, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 10.00 mg | 2% | CNF |
| 10942 | Dessert, pudding, vanilla, dry mix, instant, prepared with 2% milk | Sweets | 10.00 mg | 2% | CNF |
| 10943 | Dessert, pudding, tapioca, dry mix, prepared with 2% milk | Sweets | 10.00 mg | 2% | CNF |
| 10944 | Dessert, pudding, lemon, dry mix, instant, prepared with 2% milk | Sweets | 10.00 mg | 2% | CNF |
| 10945 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 10.00 mg | 2% | CNF |
| 10946 | Candies, bars, Skor | Sweets | 10.00 mg | 2% | CNF |
| 10947 | Dessert, pudding, banana, dry mix, instant, prepared with 2% milk | Sweets | 10.00 mg | 2% | CNF |
| 10948 | Pie, fried, lemon | Baked Products | 10.00 mg | 2% | CNF |
| 10949 | Pie, fried, cherry | Baked Products | 10.00 mg | 2% | CNF |
| 10950 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 10.00 mg | 2% | CNF |
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