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 12251–12300 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12251 | Tamarind nectar, canned | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12252 | Candied fruit | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12253 | Maraschino cherries, canned, drained | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 12254 | Babyfood, mixed fruit yogurt, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 12255 | Cheese, cottage, lowfat, 1% milkfat, with vegetables | Dairy and Egg Products | 4.00 mg | 1% | USDA_SR |
| 12256 | Jams, preserves, marmalade, reduced sugar | Sweets | 4.00 mg | 1% | USDA_SR |
| 12257 | Salad dressing, blue or roquefort cheese dressing, light | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 12258 | Babyfood, dessert, jarred, strawberry | Babyfoods | 4.00 mg | 1% | CNF |
| 12259 | Soup, cream, mushroom, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 12260 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 12261 | Soup, cream, mushroom, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 12262 | Soup, chicken noodle, canned, condensed, water added, reduced sodium | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 12263 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 4.00 mg | 1% | CNF |
| 12264 | Salad dressing, caesar, fat free | Fats and Oils | 4.00 mg | 1% | CNF |
| 12265 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 12266 | Gravy, beef, dehydrated, prepared with water | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 12267 | Blackberry, wild, raw | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 12268 | Drink, breakfast type, orange, reduced sugar | Beverages | 4.00 mg | 1% | CNF |
| 12269 | Candies, toffee, homemade | Sweets | 4.00 mg | 1% | CNF |
| 12270 | Vinegar, red wine | Spices and Herbs | 4.00 mg | 1% | CNF |
| 12271 | Game meat, native, caribou (reindeer), bone marrow, cooked | Lamb, Veal and Game | 4.00 mg | 1% | CNF |
| 12272 | Game meat, native, walrus, skin (muktuk), raw | Lamb, Veal and Game | 4.00 mg | 1% | CNF |
| 12273 | Game meat, native, walrus, blubber, aged | Lamb, Veal and Game | 4.00 mg | 1% | CNF |
| 12274 | Game meat, native, ringed seal, eyes, raw | Lamb, Veal and Game | 4.00 mg | 1% | CNF |
| 12275 | Game meat, native, narwhal, blubber, aged | Lamb, Veal and Game | 4.00 mg | 1% | CNF |
| 12276 | Game meat, native, bearded seal, blubber, raw | Lamb, Veal and Game | 4.00 mg | 1% | CNF |
| 12277 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 4.00 mg | 1% | CNF |
| 12278 | Cheese, cottage, with vegetables | Dairy and Egg Products | 4.00 mg | 1% | CNF |
| 12279 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 4.00 mg | 1% | CNF |
| 12280 | Sweets, syrups, grenadine | Sweets | 4.00 mg | 1% | CNF |
| 12281 | Candied fruit | Sweets | 4.00 mg | 1% | CNF |
| 12282 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 4.00 mg | 1% | CNF |
| 12283 | Candied, maraschino cherries, jar, drained | Sweets | 4.00 mg | 1% | CNF |
| 12284 | Soup, stock, chicken, homemade | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 12285 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 4.00 mg | 1% | CNF |
| 12286 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 12287 | Sauce, oyster, ready-to-serve | Soups, Sauces and Gravies | 4.00 mg | 1% | CNF |
| 12288 | Sweets, jams and preserves, apricot | Sweets | 4.00 mg | 1% | CNF |
| 12289 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 4.00 mg | 1% | CNF |
| 12290 | Sweets, jams and preserves | Sweets | 4.00 mg | 1% | CNF |
| 12291 | Sweets, fruit butters, apple | Sweets | 4.00 mg | 1% | CNF |
| 12292 | Dessert, frozen, fruit and juice bar | Sweets | 4.00 mg | 1% | CNF |
| 12293 | Dessert, pudding, vanilla, ready to eat | Sweets | 4.00 mg | 1% | CNF |
| 12294 | Sweets, topping, strawberry | Sweets | 4.00 mg | 1% | CNF |
| 12295 | Coffee, instant, decaffeinated, powder, water added | Beverages | 4.00 mg | 1% | CNF |
| 12296 | Coffee, instant, regular, powder, water added | Beverages | 4.00 mg | 1% | CNF |
| 12297 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 12298 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 12299 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
| 12300 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 4.00 mg | 1% | CNF |
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