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 11901–11950 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11901 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 11902 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 11903 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 11904 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 11905 | Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH | Breakfast Cereals | 5.00 mg | 1% | USDA_SR |
| 11906 | Sauce, ready-to-serve, pepper or hot | Soups, Sauces, and Gravies | 5.00 mg | 1% | USDA_SR |
| 11907 | Lamb, New Zealand, imported, subcutaneous fat, raw | Lamb, Veal, and Game Products | 5.00 mg | 1% | USDA_SR |
| 11908 | Alcoholic beverage, beer, light, higher alcohol | Beverages | 5.00 mg | 1% | USDA_SR |
| 11909 | Beverages, coffee substitute, cereal grain beverage, prepared with water | Beverages | 5.00 mg | 1% | USDA_SR |
| 11910 | Beverages, Carob-flavor beverage mix, powder | Beverages | 5.00 mg | 1% | USDA_SR |
| 11911 | Beverages, Apple juice drink, light, fortified with vitamin C | Beverages | 5.00 mg | 1% | USDA_SR |
| 11912 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 11913 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 11914 | Apple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 11915 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt | Breakfast Cereals | 5.00 mg | 1% | USDA_SR |
| 11916 | Cranberry juice cocktail, frozen concentrate | Beverages | 5.00 mg | 1% | USDA_SR |
| 11917 | Salad dressing, ranch dressing, regular | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 11918 | Salad dressing, italian dressing, fat-free | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 11919 | Margarine-like spread with yogurt, approximately 40% fat, tub, with salt | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 11920 | Butter, light, stick, with salt | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 11921 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11922 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11923 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11924 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11925 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, with ARA and DHA, prepared from powder | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11926 | Infant formula, MEAD JOHNSON, Pregestimil 20 Calories, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11927 | Infant formula, MEAD JOHNSON, Gentlease, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11928 | Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11929 | Babyfood, dinner, chicken soup, strained | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11930 | Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11931 | Vinegar, cider | Spices and Herbs | 5.00 mg | 1% | USDA_SR |
| 11932 | Cheese, cottage, lowfat, 1% milkfat | Dairy and Egg Products | 5.00 mg | 1% | USDA_SR |
| 11933 | Beverages, orange and apricot juice drink, canned | Beverages | 5.00 mg | 1% | USDA_SR |
| 11934 | Beef, New Zealand, imported, subcutaneous fat, raw | Beef Products | 5.00 mg | 1% | USDA_SR |
| 11935 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 11936 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 11937 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 11938 | Soup, chicken vegetable with potato and cheese, chunky, ready-to-serve | Soups, Sauces, and Gravies | 5.00 mg | 1% | USDA_SR |
| 11939 | Soup, cream of mushroom, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 5.00 mg | 1% | USDA_SR |
| 11940 | Pie, blueberry, commercially prepared | Baked Products | 5.00 mg | 1% | USDA_SR |
| 11941 | Butter, light, stick, without salt | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 11942 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, ready-to-feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11943 | Infant formula, PBM PRODUCTS, store brand, ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11944 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, ADVANCE, ready-to-feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11945 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, with iron, ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11946 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11947 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, ready-to-feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11948 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11949 | Infant formula, MEAD JOHNSON, ENFAMIL LIPIL, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 11950 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, liquid concentrate, with ARA and DHA, reconstituted | Baby Foods | 5.00 mg | 1% | USDA_SR |
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