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 11651–11700 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11651 | Cheesecake, plain, with cherry topping, homemade | Baked Products | 7.00 mg | 2% | CNF |
| 11652 | Cake, pound, homemade | Baked Products | 7.00 mg | 2% | CNF |
| 11653 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11654 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11655 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11656 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11657 | Blueberry, wild, raw | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 11658 | Agutuk, native, fish/berry with seal oil (Alaskan ice cream) | Finfish and Shellfish Products | 7.00 mg | 2% | CNF |
| 11659 | Game meat, native, caribou (reindeer), fat, raw | Lamb, Veal and Game | 7.00 mg | 2% | CNF |
| 11660 | Game meat, native, walrus, flippers, mattak, aged | Lamb, Veal and Game | 7.00 mg | 2% | CNF |
| 11661 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 7.00 mg | 2% | CNF |
| 11662 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 7.00 mg | 2% | CNF |
| 11663 | Salad dressing, green goddess, regular | Fats and Oils | 7.00 mg | 2% | CNF |
| 11664 | Dessert topping (non dairy), frozen, low fat | Dairy and Egg Products | 7.00 mg | 2% | CNF |
| 11665 | Apricot, canned, heavy syrup, drained | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 11666 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 7.00 mg | 2% | CNF |
| 11667 | Soup, cream, mushroom, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 7.00 mg | 2% | CNF |
| 11668 | Soup, stock, beef, homemade | Soups, Sauces and Gravies | 7.00 mg | 2% | CNF |
| 11669 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 7.00 mg | 2% | CNF |
| 11670 | Rambutan, canned, syrup pack | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 11671 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11672 | Soup, stock, fish, homemade | Soups, Sauces and Gravies | 7.00 mg | 2% | CNF |
| 11673 | Sweets, topping (spread), butterscotch or caramel | Sweets | 7.00 mg | 2% | CNF |
| 11674 | Sweets, pie fillings, canned, cherry | Sweets | 7.00 mg | 2% | CNF |
| 11675 | Candies, bars, Bit-O-Honey candy chews | Sweets | 7.00 mg | 2% | CNF |
| 11676 | Pie, apple, homemade, 2 crust | Baked Products | 7.00 mg | 2% | CNF |
| 11677 | Pie, apple, commercial, 2 crust | Baked Products | 7.00 mg | 2% | CNF |
| 11678 | Cookie, sugar, refrigerated dough | Baked Products | 7.00 mg | 2% | CNF |
| 11679 | Cookie, fortune | Baked Products | 7.00 mg | 2% | CNF |
| 11680 | Lamb, Canadian, fat, cooked | Lamb, Veal and Game | 7.00 mg | 2% | CNF |
| 11681 | Lamb, Canadian, fat, raw | Lamb, Veal and Game | 7.00 mg | 2% | CNF |
| 11682 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 7.00 mg | 2% | CNF |
| 11683 | Lemonade, pink, frozen concentrate | Beverages | 7.00 mg | 2% | CNF |
| 11684 | Lemonade, white, frozen concentrate | Beverages | 7.00 mg | 2% | CNF |
| 11685 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11686 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11687 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11688 | Lettuce, iceberg | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11689 | Pickle relish, hamburger | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11690 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11691 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11692 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% | CNF |
| 11693 | Pork, tail, simmered | Pork Products | 7.00 mg | 2% | CNF |
| 11694 | Pork, cured, salt pork, raw | Pork Products | 7.00 mg | 2% | CNF |
| 11695 | Pork, ears, frozen, simmered | Pork Products | 7.00 mg | 2% | CNF |
| 11696 | Pork, ears, frozen, raw | Pork Products | 7.00 mg | 2% | CNF |
| 11697 | Plum, raw | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 11698 | Pear, raw, with skin | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 11699 | Grape, red or green (European type, such as Thompson seedless), adherent skin, raw | Fruits and fruit juices | 7.00 mg | 2% | CNF |
| 11700 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 7.00 mg | 2% | CNF |
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