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 12401–12450 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12401 | Soup, chicken gumbo, canned, condensed | Soups, Sauces, and Gravies | 3.00 mg | 1% | USDA_SR |
| 12402 | Soup, chicken, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 3.00 mg | 1% | USDA_SR |
| 12403 | Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D | Fats and Oils | 3.00 mg | 1% | USDA_SR |
| 12404 | Salad dressing, italian dressing, commercial, regular, without salt | Fats and Oils | 3.00 mg | 1% | USDA_SR |
| 12405 | Margarine, regular, hard, soybean (hydrogenated) | Fats and Oils | 3.00 mg | 1% | USDA_SR |
| 12406 | Babyfood, cereal, with egg yolks, strained | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 12407 | Babyfood, cereal, rice, with applesauce and bananas, strained | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 12408 | Babyfood, juice, apple | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 12409 | Babyfood, fruit, apple and blueberry, junior | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 12410 | Babyfood, fruit, apple and blueberry, strained | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 12411 | Arrowroot flour | Cereal Grains and Pasta | 3.00 mg | 1% | USDA_SR |
| 12412 | Frozen novelties, juice type, POPSICLE SCRIBBLERS | Sweets | 3.00 mg | 1% | USDA_SR |
| 12413 | Pear nectar, canned, without added ascorbic acid | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 12414 | Salad dressing, sweet and sour | Fats and Oils | 3.00 mg | 1% | USDA_SR |
| 12415 | Cornstarch | Cereal Grains and Pasta | 3.00 mg | 1% | USDA_SR |
| 12416 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.00 mg | 1% | USDA_SR |
| 12417 | Bamboo shoots, raw | Vegetables and Vegetable Products | 3.00 mg | 1% | USDA_SR |
| 12418 | Papaya nectar, canned | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 12419 | Salad dressing, coleslaw | Fats and Oils | 3.00 mg | 1% | USDA_SR |
| 12420 | Beverages, Orange juice drink | Beverages | 3.00 mg | 1% | USDA_SR |
| 12421 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 3.00 mg | 1% | USDA_SR |
| 12422 | Rice noodles, cooked | Cereal Grains and Pasta | 3.00 mg | 1% | USDA_SR |
| 12423 | Frostings, white, fluffy, dry mix | Sweets | 3.00 mg | 1% | USDA_SR |
| 12424 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.00 mg | 1% | USDA_SR |
| 12425 | Pork, fresh, variety meats and by-products, jowl, raw | Pork Products | 3.00 mg | 1% | USDA_SR |
| 12426 | Guanabana nectar, canned | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 12427 | Pear nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 12428 | Frankfurter, low sodium | Sausages and Luncheon Meats | 3.00 mg | 1% | USDA_SR |
| 12429 | Beverages, cranberry-apple juice drink, low calorie, with vitamin C added | Beverages | 3.00 mg | 1% | USDA_SR |
| 12430 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 3.00 mg | 1% | USDA_SR |
| 12431 | Candies, hard | Sweets | 3.00 mg | 1% | USDA_SR |
| 12432 | Mango nectar, canned | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 12433 | Applesauce, canned, sweetened, with salt | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 12434 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 3.00 mg | 1% | USDA_SR |
| 12435 | Babyfood, juice, apple - cherry | Baby Foods | 3.00 mg | 1% | USDA_SR |
| 12436 | Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame | Beverages | 3.00 mg | 1% | USDA_SR |
| 12437 | Candies, fudge, vanilla, prepared-from-recipe | Sweets | 3.00 mg | 1% | USDA_SR |
| 12438 | Soup, broth, chicken, canned, condensed, water added, reduced sodium | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12439 | Soup, broth, beef, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12440 | Soup (sauce), stock, cream, ready-to-serve | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12441 | Energy drink, with fruit juice | Beverages | 3.00 mg | 1% | CNF |
| 12442 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12443 | Soup, broth, chicken, ready-to-serve | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12444 | Salad dressing, sweet and sour | Fats and Oils | 3.00 mg | 1% | CNF |
| 12445 | Juice drink, orange | Beverages | 3.00 mg | 1% | CNF |
| 12446 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 3.00 mg | 1% | CNF |
| 12447 | Mango, nectar, canned | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12448 | Guava, nectar, canned | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12449 | Game meat, native, polar bear, fat, boiled | Lamb, Veal and Game | 3.00 mg | 1% | CNF |
| 12450 | Game meat, native, polar bear, fat, raw | Lamb, Veal and Game | 3.00 mg | 1% | CNF |
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