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 12451–12500 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12451 | Game meat, native, beaver, tail, roasted | Lamb, Veal and Game | 3.00 mg | 1% | CNF |
| 12452 | Game meat, native, narwhal, blubber, raw | Lamb, Veal and Game | 3.00 mg | 1% | CNF |
| 12453 | Juice drink, cranberry-apple low calorie, with vitamin C added | Beverages | 3.00 mg | 1% | CNF |
| 12454 | Drink, fruit flavour, powder, low calorie, vitamin C, with aspartame | Beverages | 3.00 mg | 1% | CNF |
| 12455 | Drink, breakfast type, orange, ready-to-drink | Beverages | 3.00 mg | 1% | CNF |
| 12456 | Soup, broth, chicken, ready-to-serve, no salt added | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12457 | Salad dressing, french, fat free | Fats and Oils | 3.00 mg | 1% | CNF |
| 12458 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 3.00 mg | 1% | CNF |
| 12459 | Tea, brewed, prepared with tap water, decaffeinated | Beverages | 3.00 mg | 1% | CNF |
| 12460 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 3.00 mg | 1% | CNF |
| 12461 | Grains, cornstarch | Cereals, Grains and Pasta | 3.00 mg | 1% | CNF |
| 12462 | Grains, arrowroot flour | Cereals, Grains and Pasta | 3.00 mg | 1% | CNF |
| 12463 | Icing (frosting), white, fluffy, dry mix, unprepared | Sweets | 3.00 mg | 1% | CNF |
| 12464 | Candies, hard | Sweets | 3.00 mg | 1% | CNF |
| 12465 | Candies, fudge, vanilla, homemade | Sweets | 3.00 mg | 1% | CNF |
| 12466 | Game meat, native, rabbit, wild, raw | Lamb, Veal and Game | 3.00 mg | 1% | CNF |
| 12467 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 3.00 mg | 1% | CNF |
| 12468 | Drink, fruit punch, vitamin C added, ready-to-drink | Beverages | 3.00 mg | 1% | CNF |
| 12469 | Juice drink, cranberry-grape, vitamin C added, bottled | Beverages | 3.00 mg | 1% | CNF |
| 12470 | Alcohol, cocktail, whisky sour mix, powder, water and whisky added | Beverages | 3.00 mg | 1% | CNF |
| 12471 | Alcohol, liqueur, coffee (31.5% alcohol by volume) | Beverages | 3.00 mg | 1% | CNF |
| 12472 | Alcohol, liqueur, coffee (26.5% alcohol by volume) | Beverages | 3.00 mg | 1% | CNF |
| 12473 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 3.00 mg | 1% | CNF |
| 12474 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 3.00 mg | 1% | CNF |
| 12475 | Tea, brewed | Beverages | 3.00 mg | 1% | CNF |
| 12476 | Juice drink, cranberry and apricot, bottled | Beverages | 3.00 mg | 1% | CNF |
| 12477 | Coffee, instant with chicory, powder, water added | Beverages | 3.00 mg | 1% | CNF |
| 12478 | Coffee, brewed, prepared with tap water | Beverages | 3.00 mg | 1% | CNF |
| 12479 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 3.00 mg | 1% | CNF |
| 12480 | Bamboo shoots, raw | Vegetables and Vegetable Products | 3.00 mg | 1% | CNF |
| 12481 | Pork, jowl, raw | Pork Products | 3.00 mg | 1% | CNF |
| 12482 | Applesauce, canned, sweetened | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12483 | Applesauce, canned, unsweetened | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12484 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12485 | Pear nectar, canned | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12486 | Papaya nectar, canned | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12487 | Sauce, cranberry, canned, sweetened | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12488 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12489 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12490 | Apple, dried, sulphured, stewed, added sugar | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12491 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12492 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 3.00 mg | 1% | CNF |
| 12493 | Cereal, hot, cream of rice, cooked | Breakfast cereals | 3.00 mg | 1% | CNF |
| 12494 | Soup, chicken noodle, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12495 | Soup, oxtail, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12496 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12497 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12498 | Soup, consomme, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12499 | Soup, cream, mushroom, canned, condensed, water added | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
| 12500 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 3.00 mg | 1% | CNF |
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