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 11401–11450 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11401 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 8.00 mg | 2% | CNF |
| 11402 | Dip, cream cheese base | Soups, Sauces and Gravies | 8.00 mg | 2% | CNF |
| 11403 | Salad, garden, with Italian dressing, homemade | Mixed Dishes | 8.00 mg | 2% | CNF |
| 11404 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 8.00 mg | 2% | CNF |
| 11405 | Cake, carrot, homemade, with cream cheese icing | Baked Products | 8.00 mg | 2% | CNF |
| 11406 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11407 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11408 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11409 | Onion, frozen, whole, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11410 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11411 | Butterbur (fuki), boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11412 | Soup, butternut squash, ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 2% | CNF |
| 11413 | Dessert, apple crisp, homemade | Sweets | 8.00 mg | 2% | CNF |
| 11414 | Beef, fat, raw | Beef Products | 8.00 mg | 2% | CNF |
| 11415 | Black crowberry (curlewberry), native | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11416 | Game meat, native, ringed seal, flippers, mattak, aged | Lamb, Veal and Game | 8.00 mg | 2% | CNF |
| 11417 | Dessert, frozen, juice, orange | Sweets | 8.00 mg | 2% | CNF |
| 11418 | Deli-meat, honey ham, smoked, extra lean, sliced | Sausages and Luncheon meats | 8.00 mg | 2% | CNF |
| 11419 | Cheese, cream, light | Dairy and Egg Products | 8.00 mg | 2% | CNF |
| 11420 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11421 | Sweets, pie fillings, cherry, low calorie | Sweets | 8.00 mg | 2% | CNF |
| 11422 | Pepper, sweet, green, sauteed | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11423 | Salad dressing, ranch dressing, fat free | Fats and Oils | 8.00 mg | 2% | CNF |
| 11424 | Dessert topping (non dairy), fat free, Reddi Wip | Dairy and Egg Products | 8.00 mg | 2% | CNF |
| 11425 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 8.00 mg | 2% | CNF |
| 11426 | Soup, cream, mushroom, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mg | 2% | CNF |
| 11427 | Soup, cream, chicken, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mg | 2% | CNF |
| 11428 | Soup, cream, asparagus, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mg | 2% | CNF |
| 11429 | Beef stew, canned | Mixed Dishes | 8.00 mg | 2% | CNF |
| 11430 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11431 | Tomato, orange, raw | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11432 | Fast foods, side dish, potato salad | Fast Foods | 8.00 mg | 2% | CNF |
| 11433 | Fast foods, side dish, coleslaw | Fast Foods | 8.00 mg | 2% | CNF |
| 11434 | Grains, couscous, cooked | Cereals, Grains and Pasta | 8.00 mg | 2% | CNF |
| 11435 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 8.00 mg | 2% | CNF |
| 11436 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 8.00 mg | 2% | CNF |
| 11437 | Sweets, syrups, corn, dark | Sweets | 8.00 mg | 2% | CNF |
| 11438 | Dessert, pudding, banana, dry mix, regular, unprepared | Sweets | 8.00 mg | 2% | CNF |
| 11439 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 8.00 mg | 2% | CNF |
| 11440 | Dessert, pudding, rice, ready to eat | Sweets | 8.00 mg | 2% | CNF |
| 11441 | Dessert, frozen, sherbet, orange | Sweets | 8.00 mg | 2% | CNF |
| 11442 | Pie, cherry, commercial, 2 crust | Baked Products | 8.00 mg | 2% | CNF |
| 11443 | Pie, blueberry, homemade, 2 crust | Baked Products | 8.00 mg | 2% | CNF |
| 11444 | Cookie, sugar, refrigerated dough, baked | Baked Products | 8.00 mg | 2% | CNF |
| 11445 | Cake, snack cake, cream-filled, sponge | Baked Products | 8.00 mg | 2% | CNF |
| 11446 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 8.00 mg | 2% | CNF |
| 11447 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 8.00 mg | 2% | CNF |
| 11448 | Cake, angel food, dry mix, prepared | Baked Products | 8.00 mg | 2% | CNF |
| 11449 | Veal, lungs, braised | Lamb, Veal and Game | 8.00 mg | 2% | CNF |
| 11450 | Fish, herring, atlantic, pickled | Finfish and Shellfish Products | 8.00 mg | 2% | CNF |
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