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 11701–11750 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
11701	Pear, canned halves, juice pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
11702	Peach, spiced, canned whole, heavy syrup pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
11703	Peach, canned halves or slices, juice pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
11704	Lime juice, canned or bottled	Fruits and fruit juices	7.00 mg	2%	CNF
11705	Guava sauce, cooked	Fruits and fruit juices	7.00 mg	2%	CNF
11706	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
11707	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
11708	Crabapple, raw	Fruits and fruit juices	7.00 mg	2%	CNF
11709	Apricot, canned halves with skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
11710	Apricot, canned halves with skin, water pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
11711	Sausage, Vienna (cocktail), canned, chicken, beef and pork	Sausages and Luncheon meats	7.00 mg	2%	CNF
11712	Soup, chicken noodle, canned, condensed, water added	Soups, Sauces and Gravies	7.00 mg	2%	CNF
11713	Soup, mushroom barley, canned, condensed	Soups, Sauces and Gravies	7.00 mg	2%	CNF
11714	Salad dressing, thousand island, commercial, low calorie	Fats and Oils	7.00 mg	2%	CNF
11715	Cream, whipping, 35% M.F.	Dairy and Egg Products	7.00 mg	2%	CNF
11716	Cream, whipping, 32% M.F.	Dairy and Egg Products	7.00 mg	2%	CNF
11717	Dessert topping (non dairy), powdered	Dairy and Egg Products	7.00 mg	2%	CNF
11718	Cheese, cottage, creamed with fruit	Dairy and Egg Products	7.00 mg	2%	CNF
11719	Juice, pomegranate, from concentrate, shelf-stable	Fruits and Fruit Juices	6.86 mg	2%	USDA_FF
11720	Almond milk, unsweetened, plain, shelf stable	Beverages	6.79 mg	2%	USDA_FF
11721	Almond milk, unsweetened, plain, shelf stable	Beverages	6.79 mg	2%	USDA_FF
11722	Plum, black, with skin, raw	Fruits and Fruit Juices	6.62 mg	2%	USDA_FF
11723	Pear, Anjou, green, with skin, raw	Fruits and Fruit Juices	6.49 mg	2%	USDA_FF
11724	Lettuce, iceberg, raw	Vegetables and Vegetable Products	6.31 mg	2%	USDA_FF
11725	Blueberries, raw	Fruits and Fruit Juices	6.18 mg	1%	USDA_FF
11726	Blueberries, raw	Fruits and Fruit Juices	6.18 mg	1%	USDA_FF
11727	Pie, peach	Baked Products	6.00 mg	1%	USDA_SR
11728	Pie, lemon meringue, prepared from recipe	Baked Products	6.00 mg	1%	USDA_SR
11729	Cake, yellow, commercially prepared, with vanilla frosting	Baked Products	6.00 mg	1%	USDA_SR
11730	Beverages, almond milk, unsweetened, shelf stable	Beverages	6.00 mg	1%	USDA_SR
11731	Beverages, Coconut water, ready-to-drink, unsweetened	Beverages	6.00 mg	1%	USDA_SR
11732	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
11733	Grapes, canned, thompson seedless, water pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
11734	Lamb, New Zealand, imported, Intermuscular fat, raw	Lamb, Veal, and Game Products	6.00 mg	1%	USDA_SR
11735	Beverages, Fruit punch drink, frozen concentrate	Beverages	6.00 mg	1%	USDA_SR
11736	Sauce, enchilada, red, mild, ready to serve	Soups, Sauces, and Gravies	6.00 mg	1%	USDA_SR
11737	Cherries, sour, red, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
11738	Cherries, sour, red, canned, water pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
11739	Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
11740	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Breakfast Cereals	6.00 mg	1%	USDA_SR
11741	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	6.00 mg	1%	USDA_SR
11742	Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries	Fats and Oils	6.00 mg	1%	USDA_SR
11743	Salad dressing, ranch dressing, reduced fat	Fats and Oils	6.00 mg	1%	USDA_SR
11744	Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA	Baby Foods	6.00 mg	1%	USDA_SR
11745	Beverages, pineapple and orange juice drink, canned	Beverages	6.00 mg	1%	USDA_SR
11746	Beverages, pineapple and grapefruit juice drink, canned	Beverages	6.00 mg	1%	USDA_SR
11747	Beverages, grape juice drink, canned	Beverages	6.00 mg	1%	USDA_SR
11748	Gooseberries, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
11749	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
11750	Cake, boston cream pie, commercially prepared	Baked Products	6.00 mg	1%	USDA_SR

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Foods high in Magnesium

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