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 12201–12250 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12201 | Soup, beef broth bouillon and consomme, canned, condensed | Soups, Sauces, and Gravies | 4.00 mg | 1% | USDA_SR |
| 12202 | Soup, chicken rice, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 4.00 mg | 1% | USDA_SR |
| 12203 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 12204 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12205 | Babyfood, fruit, apple and raspberry, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12206 | Babyfood, fruit, apple and raspberry, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12207 | Babyfood, fruit, applesauce and pineapple, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12208 | Soup, cream of chicken, canned, condensed | Soups, Sauces, and Gravies | 4.00 mg | 1% | USDA_SR |
| 12209 | Salad dressing, caesar, fat-free | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 12210 | Salad dressing, italian dressing, reduced fat, without salt | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 12211 | Babyfood, dessert, dutch apple, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12212 | Babyfood, fruit, applesauce and cherries, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12213 | Babyfood, fruit, applesauce and cherries, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12214 | Babyfood, fruit, applesauce and apricots, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12215 | Babyfood, fruit, applesauce and apricots, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12216 | Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12217 | Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12218 | Babyfood, fruit, apricot with tapioca, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12219 | Jams and preserves, apricot | Sweets | 4.00 mg | 1% | USDA_SR |
| 12220 | Puddings, lemon, dry mix, regular, with added oil, potassium, sodium | Sweets | 4.00 mg | 1% | USDA_SR |
| 12221 | Pears, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12222 | Pears, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12223 | Jellies, no sugar (with sodium saccharin), any flavors | Sweets | 4.00 mg | 1% | USDA_SR |
| 12224 | Babyfood, fruit, tutti frutti, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12225 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12226 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 12227 | Candies, toffee, prepared-from-recipe | Sweets | 4.00 mg | 1% | USDA_SR |
| 12228 | Jams and preserves | Sweets | 4.00 mg | 1% | USDA_SR |
| 12229 | Frozen novelties, fruit and juice bars | Sweets | 4.00 mg | 1% | USDA_SR |
| 12230 | Puddings, vanilla, ready-to-eat | Sweets | 4.00 mg | 1% | USDA_SR |
| 12231 | Alcoholic beverage, beer, light, low carb | Beverages | 4.00 mg | 1% | USDA_SR |
| 12232 | Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 12233 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 12234 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 12235 | Pears, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12236 | Pears, canned, water pack, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12237 | Peach nectar, canned, with sucralose, without added ascorbic acid | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12238 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12239 | Olives, ripe, canned (small-extra large) | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12240 | Cheese, cottage, with vegetables | Dairy and Egg Products | 4.00 mg | 1% | USDA_SR |
| 12241 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.00 mg | 1% | USDA_SR |
| 12242 | Puddings, lemon, dry mix, regular | Sweets | 4.00 mg | 1% | USDA_SR |
| 12243 | Fruit butters, apple | Sweets | 4.00 mg | 1% | USDA_SR |
| 12244 | Toppings, strawberry | Sweets | 4.00 mg | 1% | USDA_SR |
| 12245 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 12246 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% | USDA_SR |
| 12247 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12248 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12249 | Syrups, grenadine | Sweets | 4.00 mg | 1% | USDA_SR |
| 12250 | Pork, fresh, belly, raw | Pork Products | 4.00 mg | 1% | USDA_SR |
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