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 12601–12650 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
12601	Salad dressing, caesar, low calorie	Fats and Oils	2.00 mg	0%	USDA_SR
12602	Gelatin desserts, dry mix, with added ascorbic acid, sodium-citrate and salt	Sweets	2.00 mg	0%	USDA_SR
12603	Frostings, glaze, prepared-from-recipe	Sweets	2.00 mg	0%	USDA_SR
12604	Toppings, marshmallow cream	Sweets	2.00 mg	0%	USDA_SR
12605	Puddings, banana, dry mix, instant	Sweets	2.00 mg	0%	USDA_SR
12606	Honey	Sweets	2.00 mg	0%	USDA_SR
12607	Candies, HERSHEY, KIT KAT BIG KAT Bar	Sweets	2.00 mg	0%	USDA_SR
12608	Frostings, white, fluffy, dry mix, prepared with water	Sweets	2.00 mg	0%	USDA_SR
12609	Frostings, cream cheese-flavor, ready-to-eat	Sweets	2.00 mg	0%	USDA_SR
12610	Frozen novelties, ice type, fruit, no sugar added	Sweets	2.00 mg	0%	USDA_SR
12611	Puddings, tapioca, dry mix	Sweets	2.00 mg	0%	USDA_SR
12612	Gelatin desserts, dry mix, reduced calorie, with aspartame	Sweets	2.00 mg	0%	USDA_SR
12613	Syrups, table blends, pancake	Sweets	2.00 mg	0%	USDA_SR
12614	Syrups, table blends, pancake, reduced-calorie	Sweets	2.00 mg	0%	USDA_SR
12615	Alcoholic beverage, daiquiri, prepared-from-recipe	Beverages	2.00 mg	0%	USDA_SR
12616	Salad dressing, caesar dressing, regular	Fats and Oils	2.00 mg	0%	USDA_SR
12617	Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt	Fats and Oils	2.00 mg	0%	USDA_SR
12618	Margarine-like, butter-margarine blend, 80% fat, stick, without salt	Fats and Oils	2.00 mg	0%	USDA_SR
12619	Noodles, japanese, somen, cooked	Cereal Grains and Pasta	2.00 mg	0%	USDA_SR
12620	Puddings, banana, dry mix, instant, with added oil	Sweets	2.00 mg	0%	USDA_SR
12621	Candies, divinity, prepared-from-recipe	Sweets	2.00 mg	0%	USDA_SR
12622	Frostings, vanilla, creamy, dry mix, prepared with margarine	Sweets	2.00 mg	0%	USDA_SR
12623	Syrups, table blends, pancake, with 2% maple	Sweets	2.00 mg	0%	USDA_SR
12624	Pie fillings, apple, canned	Sweets	2.00 mg	0%	USDA_SR
12625	Marmalade, orange	Sweets	2.00 mg	0%	USDA_SR
12626	Frostings, vanilla, creamy, dry mix	Sweets	2.00 mg	0%	USDA_SR
12627	Gelatin desserts, dry mix	Sweets	2.00 mg	0%	USDA_SR
12628	Seaweed, laver, raw	Vegetables and Vegetable Products	2.00 mg	0%	USDA_SR
12629	Guava nectar, with sucralose, canned	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
12630	Jellyfish, dried, salted	Finfish and Shellfish Products	2.00 mg	0%	USDA_SR
12631	Beverages, coffee, instant, with whitener, reduced calorie	Beverages	2.00 mg	0%	USDA_SR
12632	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	2.00 mg	0%	USDA_SR
12633	Salad dressing, italian dressing, reduced calorie	Fats and Oils	2.00 mg	0%	USDA_SR
12634	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	2.00 mg	0%	USDA_SR
12635	Candies, marshmallows	Sweets	2.00 mg	0%	USDA_SR
12636	Candies, jellybeans	Sweets	2.00 mg	0%	USDA_SR
12637	Pork, fresh, backfat, raw	Pork Products	2.00 mg	0%	USDA_SR
12638	Cranberry sauce, jellied, canned, OCEAN SPRAY	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
12639	Cranberry sauce, whole, canned, OCEAN SPRAY	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
12640	Guava nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
12641	Salad Dressing, mayonnaise-like, fat-free	Fats and Oils	2.00 mg	0%	USDA_SR
12642	Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie	Fats and Oils	2.00 mg	0%	USDA_SR
12643	Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced	Fats and Oils	2.00 mg	0%	CNF
12644	Cereal, hot, cream of wheat, instant: whole grain, prepared with water	Breakfast cereals	2.00 mg	0%	CNF
12645	Soup, broth, vegetable, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	2.00 mg	0%	CNF
12646	Soup, broth, beef, ready-to-serve, no salt added	Soups, Sauces and Gravies	2.00 mg	0%	CNF
12647	Salad dressing, mayonnaise, with olive oil, reduced fat	Fats and Oils	2.00 mg	0%	CNF
12648	Vitamin water, all flavours, sweetened	Beverages	2.00 mg	0%	CNF
12649	Sweets, turbinado	Sweets	2.00 mg	0%	CNF
12650	Alcohol, cocktail, margarita	Beverages	2.00 mg	0%	CNF

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Foods high in Magnesium

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