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 11801–11850 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11801 | Alcoholic beverage, beer, light, BUDWEISER SELECT | Beverages | 6.00 mg | 1% | USDA_SR |
| 11802 | Alcoholic beverage, beer, regular, all | Beverages | 6.00 mg | 1% | USDA_SR |
| 11803 | Beef, retail cuts, separable fat, cooked | Beef Products | 6.00 mg | 1% | USDA_SR |
| 11804 | Pimento, canned | Vegetables and Vegetable Products | 6.00 mg | 1% | USDA_SR |
| 11805 | Pork, fresh, variety meats and by-products, chitterlings, raw | Pork Products | 6.00 mg | 1% | USDA_SR |
| 11806 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 11807 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 11808 | Limes, raw | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 11809 | Jellies, reduced sugar, home preserved | Sweets | 6.00 mg | 1% | USDA_SR |
| 11810 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 11811 | Pork, cured, separable fat (from ham and arm picnic), unheated | Pork Products | 6.00 mg | 1% | USDA_SR |
| 11812 | Pork, fresh, variety meats and by-products, feet, raw | Pork Products | 6.00 mg | 1% | USDA_SR |
| 11813 | Pork, fresh, separable fat, raw | Pork Products | 6.00 mg | 1% | USDA_SR |
| 11814 | Lemon juice from concentrate, bottled, REAL LEMON | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 11815 | Lemon juice from concentrate, bottled, CONCORD | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 11816 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 11817 | Pummelo, raw | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 11818 | Lemon juice, raw | Fruits and Fruit Juices | 6.00 mg | 1% | USDA_SR |
| 11819 | Alcoholic beverage, rice (sake) | Beverages | 6.00 mg | 1% | USDA_SR |
| 11820 | Salad dressing, bacon and tomato | Fats and Oils | 6.00 mg | 1% | USDA_SR |
| 11821 | Babyfood, dessert, jarred, custard (includes vanilla custard) | Babyfoods | 6.00 mg | 1% | CNF |
| 11822 | Soup, cream, celery, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 11823 | Babyfood, juice, pear, all stages | Babyfoods | 6.00 mg | 1% | CNF |
| 11824 | Babyfood, juice, apple and prune | Babyfoods | 6.00 mg | 1% | CNF |
| 11825 | Soup, cream, asparagus, ready-to-serve | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 11826 | Soup, cream, broccoli, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 11827 | Beverage, coconut water, unsweetened, ready-to-drink | Beverages | 6.00 mg | 1% | CNF |
| 11828 | Sauce, cheese and salsa, medium | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 11829 | Pear, Bartlett, raw | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 11830 | Papaya, canned, heavy syrup pack, drained | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 11831 | Sweetener, granulated brown sugar | Sweets | 6.00 mg | 1% | CNF |
| 11832 | Soup, vegetable, homemade | Soups, Sauces and Gravies | 6.00 mg | 1% | CNF |
| 11833 | Sangria | Beverages | 6.00 mg | 1% | CNF |
| 11834 | Vodka cooler, fruit flavours | Beverages | 6.00 mg | 1% | CNF |
| 11835 | Stew, moose | Lamb, Veal and Game | 6.00 mg | 1% | CNF |
| 11836 | Onion, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 6.00 mg | 1% | CNF |
| 11837 | Drink, fruit punch, frozen concentrate | Beverages | 6.00 mg | 1% | CNF |
| 11838 | Pork, pickled, pork hocks | Pork Products | 6.00 mg | 1% | CNF |
| 11839 | Game meat, native, beaver, feet, roasted | Lamb, Veal and Game | 6.00 mg | 1% | CNF |
| 11840 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 6.00 mg | 1% | CNF |
| 11841 | Alcohol, rice (sake) | Beverages | 6.00 mg | 1% | CNF |
| 11842 | Cranberry juice, unsweetened | Fruits and fruit juices | 6.00 mg | 1% | CNF |
| 11843 | Salad dressing, bacon and tomato | Fats and Oils | 6.00 mg | 1% | CNF |
| 11844 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 6.00 mg | 1% | CNF |
| 11845 | Salad dressing, buttermilk, light | Fats and Oils | 6.00 mg | 1% | CNF |
| 11846 | Eggplant, pickled | Vegetables and Vegetable Products | 6.00 mg | 1% | CNF |
| 11847 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 6.00 mg | 1% | CNF |
| 11848 | Candied foods, orange peel | Sweets | 6.00 mg | 1% | CNF |
| 11849 | Candied foods, grapefruit peel | Sweets | 6.00 mg | 1% | CNF |
| 11850 | Candied foods, citron | Sweets | 6.00 mg | 1% | CNF |
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