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 12051–12100 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12051 | Cheese, cottage, lowfat, 1% milkfat, lactose reduced | Dairy and Egg Products | 5.00 mg | 1% | USDA_SR |
| 12052 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 5.00 mg | 1% | CNF |
| 12053 | Babyfood, fruit, jarred, mixed fruit | Babyfoods | 5.00 mg | 1% | CNF |
| 12054 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 5.00 mg | 1% | CNF |
| 12055 | Soup, broth, chicken, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 12056 | Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 12057 | Babyfood, juice, apple, all stages | Babyfoods | 5.00 mg | 1% | CNF |
| 12058 | Soup, mushroom barley, ready-to-serve, low sodium | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 12059 | Soup, cream, mushroom, ready-to-serve | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 12060 | Soup, cream, chicken, ready-to-serve | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 12061 | Soup, cream, chicken, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 12062 | Soup, cream, broccoli, canned, condensed, water added | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 12063 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 12064 | Apple, Gala, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 12065 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 12066 | Apple, Red Delicious, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 12067 | Energy drink, coffee flavours, light | Beverages | 5.00 mg | 1% | CNF |
| 12068 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 12069 | Juice drink, fruit, ready-to-drink | Beverages | 5.00 mg | 1% | CNF |
| 12070 | Salad dressing, honey mustard, regular | Fats and Oils | 5.00 mg | 1% | CNF |
| 12071 | Sauce, duck, ready-to-serve | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 12072 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 12073 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 5.00 mg | 1% | CNF |
| 12074 | Stew or soup, caribou | Lamb, Veal and Game | 5.00 mg | 1% | CNF |
| 12075 | Game meat, native, walrus, skin (muktuk), aged | Lamb, Veal and Game | 5.00 mg | 1% | CNF |
| 12076 | Game meat, native, beluga, blubber, boiled | Lamb, Veal and Game | 5.00 mg | 1% | CNF |
| 12077 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 5.00 mg | 1% | CNF |
| 12078 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 5.00 mg | 1% | CNF |
| 12079 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 5.00 mg | 1% | CNF |
| 12080 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 5.00 mg | 1% | CNF |
| 12081 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 5.00 mg | 1% | CNF |
| 12082 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 5.00 mg | 1% | CNF |
| 12083 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 5.00 mg | 1% | CNF |
| 12084 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free | Fats and Oils | 5.00 mg | 1% | CNF |
| 12085 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 12086 | Peach, canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 12087 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 12088 | Cranberry, dried, sweetened | Fruits and fruit juices | 5.00 mg | 1% | CNF |
| 12089 | Chicken, feet, boiled | Poultry Products | 5.00 mg | 1% | CNF |
| 12090 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 5.00 mg | 1% | CNF |
| 12091 | Salad dressing, italian, fat free | Fats and Oils | 5.00 mg | 1% | CNF |
| 12092 | Butter, light, unsalted | Dairy and Egg Products | 5.00 mg | 1% | CNF |
| 12093 | Butter, light, salted | Dairy and Egg Products | 5.00 mg | 1% | CNF |
| 12094 | Coffee, brewed, prepared with municipal water, decaffeinated | Beverages | 5.00 mg | 1% | CNF |
| 12095 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 5.00 mg | 1% | CNF |
| 12096 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 5.00 mg | 1% | CNF |
| 12097 | Sweets, confectioner's coating / chips, butterscotch | Sweets | 5.00 mg | 1% | CNF |
| 12098 | Pie, blueberry, commercial, 2 crust | Baked Products | 5.00 mg | 1% | CNF |
| 12099 | Veal, composite cuts, fat, raw | Lamb, Veal and Game | 5.00 mg | 1% | CNF |
| 12100 | Alcohol, wine cooler | Beverages | 5.00 mg | 1% | CNF |
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