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 11051–11100 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
11051	Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	9.00 mg	2%	USDA_SR
11052	Beverages, coffee, ready to drink, iced, mocha, milk based	Beverages	9.00 mg	2%	USDA_SR
11053	Soup, beef barley, ready to serve	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR
11054	Soup, beef and vegetables, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR
11055	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11056	Cherries, sweet, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11057	Cherries, sweet, canned, water pack, solids and liquids	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11058	Cherries, sour, red, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11059	Apricots, canned, water pack, without skin, solids and liquids	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11060	Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted	Baby Foods	9.00 mg	2%	USDA_SR
11061	Babyfood, vegetables, carrots, strained	Baby Foods	9.00 mg	2%	USDA_SR
11062	Babyfood, dinner, vegetables and turkey, junior	Baby Foods	9.00 mg	2%	USDA_SR
11063	Babyfood, dinner, turkey and rice, junior	Baby Foods	9.00 mg	2%	USDA_SR
11064	Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars	Baby Foods	9.00 mg	2%	USDA_SR
11065	Fat free ice cream, no sugar added, flavors other than chocolate	Dairy and Egg Products	9.00 mg	2%	USDA_SR
11066	Cheese, cream	Dairy and Egg Products	9.00 mg	2%	USDA_SR
11067	Macaroni and Cheese, canned entree	Meals, Entrees, and Side Dishes	9.00 mg	2%	USDA_SR
11068	Alcoholic beverage, wine, dessert, sweet	Beverages	9.00 mg	2%	USDA_SR
11069	Beef, New Zealand, imported, intermuscular fat, cooked	Beef Products	9.00 mg	2%	USDA_SR
11070	Grapefruit juice, pink or red, with added calcium	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11071	Grapefruit, raw, white, Florida	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11072	Chicken breast, oven-roasted, fat-free, sliced	Sausages and Luncheon Meats	9.00 mg	2%	USDA_SR
11073	Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milk	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR
11074	Soup, cream of celery, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR
11075	Turkey, skin from whole (light and dark), with added solution, raw	Poultry Products	9.00 mg	2%	USDA_SR
11076	Pie, cherry, prepared from recipe	Baked Products	9.00 mg	2%	USDA_SR
11077	Cake, pudding-type, white, enriched, dry mix	Baked Products	9.00 mg	2%	USDA_SR
11078	Cake, sponge, prepared from recipe	Baked Products	9.00 mg	2%	USDA_SR
11079	Lamb, New Zealand, imported, subcutaneous fat, cooked	Lamb, Veal, and Game Products	9.00 mg	2%	USDA_SR
11080	Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted	Baby Foods	9.00 mg	2%	USDA_SR
11081	Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA	Baby Foods	9.00 mg	2%	USDA_SR
11082	Babyfood, dinner, vegetables and noodles and turkey, junior	Baby Foods	9.00 mg	2%	USDA_SR
11083	Babyfood, macaroni and cheese, toddler	Baby Foods	9.00 mg	2%	USDA_SR
11084	Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	Dairy and Egg Products	9.00 mg	2%	USDA_SR
11085	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	9.00 mg	2%	USDA_SR
11086	Fish, gefiltefish, commercial, sweet recipe	Finfish and Shellfish Products	9.00 mg	2%	USDA_SR
11087	Beverages, coffee, ready to drink, milk based, sweetened	Beverages	9.00 mg	2%	USDA_SR
11088	Beverages, coffee, ready to drink, vanilla, light, milk based, sweetened	Beverages	9.00 mg	2%	USDA_SR
11089	Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11090	Apricots, frozen, sweetened	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11091	Headcheese, pork	Sausages and Luncheon Meats	9.00 mg	2%	USDA_SR
11092	Soup, lentil with ham, canned, ready-to-serve	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR
11093	Babyfood, juice, orange	Baby Foods	9.00 mg	2%	USDA_SR
11094	Sauce, cheese, ready-to-serve	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR
11095	Salad dressing, poppyseed, creamy	Fats and Oils	9.00 mg	2%	USDA_SR
11096	Babyfood, dessert, fruit pudding, pineapple, strained	Baby Foods	9.00 mg	2%	USDA_SR
11097	Babyfood, juice, orange and pineapple	Baby Foods	9.00 mg	2%	USDA_SR
11098	Babyfood, fruit, applesauce with banana, junior	Baby Foods	9.00 mg	2%	USDA_SR
11099	Babyfood, fruit, pears, junior	Baby Foods	9.00 mg	2%	USDA_SR
11100	Egg, whole, raw, frozen, salted, pasteurized	Dairy and Egg Products	9.00 mg	2%	USDA_SR

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Foods high in Magnesium

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