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 12801–12850 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12801 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 1.00 mg | 0% | USDA_SR |
| 12802 | Margarine, regular, 80% fat, composite, tub, without salt | Fats and Oils | 1.00 mg | 0% | USDA_SR |
| 12803 | Margarine, regular, 80% fat, composite, tub, with salt | Fats and Oils | 1.00 mg | 0% | USDA_SR |
| 12804 | Margarine-like, margarine-butter blend, soybean oil and butter | Fats and Oils | 1.00 mg | 0% | USDA_SR |
| 12805 | Vinegar, distilled | Spices and Herbs | 1.00 mg | 0% | USDA_SR |
| 12806 | Vanilla extract, imitation, no alcohol | Spices and Herbs | 1.00 mg | 0% | USDA_SR |
| 12807 | Beverages, Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calcium | Beverages | 1.00 mg | 0% | USDA_SR |
| 12808 | Beverages, WENDY'S, tea, ready-to-drink, unsweetened | Beverages | 1.00 mg | 0% | USDA_SR |
| 12809 | Beverages, Powerade Zero Ion4, calorie-free, assorted flavors | Beverages | 1.00 mg | 0% | USDA_SR |
| 12810 | Carbonated beverage, chocolate-flavored soda | Beverages | 1.00 mg | 0% | USDA_SR |
| 12811 | Beverages, tea, green, brewed, regular | Beverages | 1.00 mg | 0% | USDA_SR |
| 12812 | Beverages, grape drink, canned | Beverages | 1.00 mg | 0% | USDA_SR |
| 12813 | Beverages, tea, green, brewed, decaffeinated | Beverages | 1.00 mg | 0% | USDA_SR |
| 12814 | Beverages, OCEAN SPRAY, Cran Pomegranate | Beverages | 1.00 mg | 0% | USDA_SR |
| 12815 | Cranberry juice cocktail, bottled | Beverages | 1.00 mg | 0% | USDA_SR |
| 12816 | Beverages, OCEAN SPRAY, Diet Cran Cherry | Beverages | 1.00 mg | 0% | USDA_SR |
| 12817 | Beverages, OCEAN SPRAY, Cran Lemonade | Beverages | 1.00 mg | 0% | USDA_SR |
| 12818 | Beverages, OCEAN SPRAY, Cran Raspberry Juice Drink | Beverages | 1.00 mg | 0% | USDA_SR |
| 12819 | Beverages, OCEAN SPRAY, Diet Cranberry Juice | Beverages | 1.00 mg | 0% | USDA_SR |
| 12820 | Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled | Beverages | 1.00 mg | 0% | USDA_SR |
| 12821 | Beverages, tea, black, ready-to-drink, lemon, sweetened | Beverages | 1.00 mg | 0% | USDA_SR |
| 12822 | Beverages, tea, green, ready-to-drink, diet | Beverages | 1.00 mg | 0% | USDA_SR |
| 12823 | Beverages, tea, green, ready to drink, ginseng and honey, sweetened | Beverages | 1.00 mg | 0% | USDA_SR |
| 12824 | Beverages, carbonated, low calorie, cola or pepper-types, with sodium saccharin, contains caffeine | Beverages | 1.00 mg | 0% | USDA_SR |
| 12825 | Beverages, carbonated, root beer | Beverages | 1.00 mg | 0% | USDA_SR |
| 12826 | Soup, chicken broth, low sodium, canned | Soups, Sauces, and Gravies | 1.00 mg | 0% | USDA_SR |
| 12827 | Fish broth | Soups, Sauces, and Gravies | 1.00 mg | 0% | USDA_SR |
| 12828 | Soup, vegetable broth, ready to serve | Soups, Sauces, and Gravies | 1.00 mg | 0% | USDA_SR |
| 12829 | Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D | Fats and Oils | 1.00 mg | 0% | USDA_SR |
| 12830 | Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D | Fats and Oils | 1.00 mg | 0% | USDA_SR |
| 12831 | Margarine,spread, 35-39% fat, tub | Fats and Oils | 1.00 mg | 0% | USDA_SR |
| 12832 | Cream substitute, powdered | Dairy and Egg Products | 1.00 mg | 0% | USDA_SR |
| 12833 | Soup, SWANSON, vegetable broth | Soups, Sauces, and Gravies | 1.00 mg | 0% | USDA_SR |
| 12834 | Soup, SWANSON, beef broth, lower sodium | Soups, Sauces, and Gravies | 1.00 mg | 0% | USDA_SR |
| 12835 | Margarine-like spread, BENECOL Light Spread | Fats and Oils | 1.00 mg | 0% | USDA_SR |
| 12836 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 1.00 mg | 0% | USDA_SR |
| 12837 | Salad dressing, mayonnaise, regular | Fats and Oils | 1.00 mg | 0% | USDA_SR |
| 12838 | Dessert topping, pressurized | Dairy and Egg Products | 1.00 mg | 0% | USDA_SR |
| 12839 | Candies, fruit snacks, with high vitamin C | Sweets | 1.00 mg | 0% | USDA_SR |
| 12840 | Sweetener, syrup, agave | Sweets | 1.00 mg | 0% | USDA_SR |
| 12841 | Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | Sweets | 1.00 mg | 0% | USDA_SR |
| 12842 | Beef, variety meats and by-products, suet, raw | Beef Products | 1.00 mg | 0% | USDA_SR |
| 12843 | Whipped cream substitute, dietetic, made from powdered mix | Dairy and Egg Products | 1.00 mg | 0% | USDA_SR |
| 12844 | Fluid replacement, electrolyte solution (include PEDIALYTE) | Baby Foods | 1.00 mg | 0% | USDA_SR |
| 12845 | Tapioca, pearl, dry | Cereal Grains and Pasta | 1.00 mg | 0% | USDA_SR |
| 12846 | Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium | Sweets | 1.00 mg | 0% | USDA_SR |
| 12847 | Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C | Sweets | 1.00 mg | 0% | USDA_SR |
| 12848 | Frozen novelties, ice type, lime | Sweets | 1.00 mg | 0% | USDA_SR |
| 12849 | Frostings, vanilla, creamy, ready-to-eat | Sweets | 1.00 mg | 0% | USDA_SR |
| 12850 | Gelatin desserts, dry mix, reduced calorie, with aspartame, prepared with water | Sweets | 1.00 mg | 0% | USDA_SR |
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