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 11151–11200 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11151 | Salad dressing, french dressing, reduced calorie | Fats and Oils | 9.00 mg | 2% | USDA_SR |
| 11152 | Chilchen (Red Berry Beverage) (Navajo) | American Indian/Alaska Native Foods | 9.00 mg | 2% | USDA_SR |
| 11153 | Glutino, Gluten Free Cookies, Vanilla Creme | Baked Products | 9.00 mg | 2% | USDA_SR |
| 11154 | Desserts, flan, caramel custard, prepared-from-recipe | Sweets | 9.00 mg | 2% | USDA_SR |
| 11155 | Babyfood, vegetables, jarred, carrots, all stages | Babyfoods | 9.00 mg | 2% | CNF |
| 11156 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 9.00 mg | 2% | CNF |
| 11157 | Babyfood, fruit, jarred, pear, all stages | Babyfoods | 9.00 mg | 2% | CNF |
| 11158 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 9.00 mg | 2% | CNF |
| 11159 | Soup, tomato and red pepper, ready-to-serve, low sodium | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11160 | Soup, cream, potato, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11161 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11162 | Soup, cream, mushroom, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11163 | Soup, cream, chicken, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11164 | Soup, cream, broccoli, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11165 | Soup, beef barley, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11166 | Chinese dish, chow mein, vegetable, without meat or noodles, restaurant prepared | Mixed Dishes | 9.00 mg | 2% | CNF |
| 11167 | Energy drink, coffee flavours | Beverages | 9.00 mg | 2% | CNF |
| 11168 | Yogourt beverage, fruit flavoured, with added Vitamin D | Dairy and Egg Products | 9.00 mg | 2% | CNF |
| 11169 | Salad dressing, poppyseed, creamy | Fats and Oils | 9.00 mg | 2% | CNF |
| 11170 | Soup, clam chowder, New England, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11171 | Dessert, frozen, ice cream, fat free, no sugar added, flavours other than chocolate | Sweets | 9.00 mg | 2% | CNF |
| 11172 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 9.00 mg | 2% | CNF |
| 11173 | Yogourt beverage, fruit flavoured | Dairy and Egg Products | 9.00 mg | 2% | CNF |
| 11174 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 9.00 mg | 2% | CNF |
| 11175 | Yogourt, coffee flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 9.00 mg | 2% | CNF |
| 11176 | Yogourt, vanilla flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 9.00 mg | 2% | CNF |
| 11177 | Yogourt, fruit flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 9.00 mg | 2% | CNF |
| 11178 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 9.00 mg | 2% | CNF |
| 11179 | Yogourt, vanilla flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 9.00 mg | 2% | CNF |
| 11180 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11181 | Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk | Sweets | 9.00 mg | 2% | CNF |
| 11182 | Dumpling, plain | Baked Products | 9.00 mg | 2% | CNF |
| 11183 | Egg, chicken, white, fresh or frozen, cooked | Dairy and Egg Products | 9.00 mg | 2% | CNF |
| 11184 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 11185 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 11186 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 11187 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 11188 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 11189 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 11190 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 11191 | Dessert, flan, caramel custard, homemade | Sweets | 9.00 mg | 2% | CNF |
| 11192 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 11193 | Dessert, frozen, juice with cream | Sweets | 9.00 mg | 2% | CNF |
| 11194 | Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk | Sweets | 9.00 mg | 2% | CNF |
| 11195 | Sausage, smoked, with cheddar cheese, pre-cooked | Sausages and Luncheon meats | 9.00 mg | 2% | CNF |
| 11196 | Onion, sweet, raw | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 11197 | Cherry, sweet, canned, heavy syrup, drained | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 11198 | Soup, cream, onion, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11199 | Soup, cheddar cheese, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 11200 | Soup, cream, celery, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
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