Foods high in Magnesium

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 12501–12550 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
12501	Soup, broth (consomme), beef, canned, condensed, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
12502	Soup, chicken vegetable, canned, condensed, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
12503	Soup, beef noodle, canned, condensed, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
12504	Soup, scotch broth, canned, condensed	Soups, Sauces and Gravies	3.00 mg	1%	CNF
12505	Soup, lentil with bacon, ready-to-serve	Soups, Sauces and Gravies	3.00 mg	1%	CNF
12506	Soup, chicken gumbo, canned, condensed	Soups, Sauces and Gravies	3.00 mg	1%	CNF
12507	Soup, broth, chicken, canned, condensed	Soups, Sauces and Gravies	3.00 mg	1%	CNF
12508	Soup, broth, beef, ready-to-serve	Soups, Sauces and Gravies	3.00 mg	1%	CNF
12509	Soup, cream, asparagus, canned, condensed	Soups, Sauces and Gravies	3.00 mg	1%	CNF
12510	Chicken, broiler, gizzard, simmered	Poultry Products	3.00 mg	1%	CNF
12511	Milk, fluid, human (breast milk), mature	Dairy and Egg Products	3.00 mg	1%	CNF
12512	Alcoholic beverage, liqueur, coffee with cream, 34 proof	Beverages	2.00 mg	0%	USDA_SR
12513	Leavening agents, cream of tartar	Baked Products	2.00 mg	0%	USDA_SR
12514	Beverages, tea, instant, unsweetened, prepared with water	Beverages	2.00 mg	0%	USDA_SR
12515	Beverages, orange drink, canned, with added vitamin C	Beverages	2.00 mg	0%	USDA_SR
12516	Limeade, frozen concentrate, prepared with water	Beverages	2.00 mg	0%	USDA_SR
12517	Beverages, OCEAN SPRAY, Ruby Red cranberry	Beverages	2.00 mg	0%	USDA_SR
12518	Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink	Beverages	2.00 mg	0%	USDA_SR
12519	Soup, egg drop, Chinese restaurant	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
12520	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Breakfast Cereals	2.00 mg	0%	USDA_SR
12521	Soup, cream of chicken, dry, mix, prepared with water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
12522	Soup, turkey vegetable, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
12523	Soup, turkey noodle, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
12524	Soup, oyster stew, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
12525	Soup, cream of onion, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
12526	Soup, cheese, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
12527	Soup, cream of asparagus, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
12528	Beverages, fruit juice drink, reduced sugar, with vitamin E added	Beverages	2.00 mg	0%	USDA_SR
12529	Water, bottled, generic	Beverages	2.00 mg	0%	USDA_SR
12530	Beverages, Fruit punch drink, frozen concentrate, prepared with water	Beverages	2.00 mg	0%	USDA_SR
12531	Beverages, OCEAN SPRAY, White Cranberry Peach	Beverages	2.00 mg	0%	USDA_SR
12532	Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink	Beverages	2.00 mg	0%	USDA_SR
12533	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
12534	Blueberries, frozen, sweetened	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
12535	Beverages, lemonade, frozen concentrate, pink, prepared with water	Beverages	2.00 mg	0%	USDA_SR
12536	Water, bottled, non-carbonated, NAYA	Beverages	2.00 mg	0%	USDA_SR
12537	Cranberry juice cocktail, frozen concentrate, prepared with water	Beverages	2.00 mg	0%	USDA_SR
12538	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	Beverages	2.00 mg	0%	USDA_SR
12539	Salad dressing, mayonnaise, light	Fats and Oils	2.00 mg	0%	USDA_SR
12540	Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	Fats and Oils	2.00 mg	0%	USDA_SR
12541	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	2.00 mg	0%	USDA_SR
12542	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	2.00 mg	0%	USDA_SR
12543	Margarine-like, vegetable oil-butter spread, tub, with salt	Fats and Oils	2.00 mg	0%	USDA_SR
12544	Butter, without salt	Dairy and Egg Products	2.00 mg	0%	USDA_SR
12545	Butter, salted	Dairy and Egg Products	2.00 mg	0%	USDA_SR
12546	Beverages, tea, instant, lemon, diet	Beverages	2.00 mg	0%	USDA_SR
12547	Lemonade, frozen concentrate, white, prepared with water	Beverages	2.00 mg	0%	USDA_SR
12548	Beverages, tea, black, ready to drink, decaffeinated	Beverages	2.00 mg	0%	USDA_SR
12549	Beverages, tea, black, ready to drink, decaffeinated, diet	Beverages	2.00 mg	0%	USDA_SR
12550	Beverages, MINUTE MAID, Lemonada, Limeade	Beverages	2.00 mg	0%	USDA_SR

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Foods high in Magnesium

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