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 12901–12950 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12901 | Game meat, native, ringed seal, blubber, aged, solid | Lamb, Veal and Game | 1.00 mg | 0% | CNF |
| 12902 | Game meat, native, ringed seal, blubber, raw | Lamb, Veal and Game | 1.00 mg | 0% | CNF |
| 12903 | Game meat, native, narwhal, blubber, boiled | Lamb, Veal and Game | 1.00 mg | 0% | CNF |
| 12904 | Animal fat, native, beluga oil | Fats and Oils | 1.00 mg | 0% | CNF |
| 12905 | Game meat, native, beluga, blubber, raw | Lamb, Veal and Game | 1.00 mg | 0% | CNF |
| 12906 | Candies, YORK BITES | Sweets | 1.00 mg | 0% | CNF |
| 12907 | Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 1.00 mg | 0% | CNF |
| 12908 | Salad dressing, mayonnaise, no cholesterol | Fats and Oils | 1.00 mg | 0% | CNF |
| 12909 | Dessert, frozen, pop, with artificial sweetener | Sweets | 1.00 mg | 0% | CNF |
| 12910 | Whipped cream substitute, dietetic, powder, prepared | Dairy and Egg Products | 1.00 mg | 0% | CNF |
| 12911 | Soup, broth, fish | Soups, Sauces and Gravies | 1.00 mg | 0% | CNF |
| 12912 | Carbonated drinks, chocolate | Beverages | 1.00 mg | 0% | CNF |
| 12913 | Sports drink, fruit flavour, low calorie, ready-to-drink | Beverages | 1.00 mg | 0% | CNF |
| 12914 | Juice drink, mixed vegetable and fruit | Beverages | 1.00 mg | 0% | CNF |
| 12915 | Tea, iced, lemon flavour, ready-to-drink | Beverages | 1.00 mg | 0% | CNF |
| 12916 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 1.00 mg | 0% | CNF |
| 12917 | Icing (frosting), vanilla (white), creamy, ready-to-eat | Sweets | 1.00 mg | 0% | CNF |
| 12918 | Candies, Skittles | Sweets | 1.00 mg | 0% | CNF |
| 12919 | Sweets, syrups, corn light | Sweets | 1.00 mg | 0% | CNF |
| 12920 | Dessert, pudding, lemon, dry mix, regular, prepared | Sweets | 1.00 mg | 0% | CNF |
| 12921 | Sweets, pectin, unsweetened, dry mix | Sweets | 1.00 mg | 0% | CNF |
| 12922 | Dessert, frozen, ice pop | Sweets | 1.00 mg | 0% | CNF |
| 12923 | Dessert, frozen, ices, water, lime | Sweets | 1.00 mg | 0% | CNF |
| 12924 | Dessert, rennin, vanilla, dry mix, unprepared | Sweets | 1.00 mg | 0% | CNF |
| 12925 | Dessert, frozen, gelatin pop | Sweets | 1.00 mg | 0% | CNF |
| 12926 | Dessert, pudding, vanilla, dry mix, instant, unprepared | Sweets | 1.00 mg | 0% | CNF |
| 12927 | Dessert, gelatin, dry mix, calorie-reduced, with aspartame, prepared with water | Sweets | 1.00 mg | 0% | CNF |
| 12928 | Dessert, gelatin dry mix, prepared with water | Sweets | 1.00 mg | 0% | CNF |
| 12929 | Candies, Starburst fruit chews | Sweets | 1.00 mg | 0% | CNF |
| 12930 | Candies, gumdrops (jujubes) | Sweets | 1.00 mg | 0% | CNF |
| 12931 | Pie, peach, 2 crust | Baked Products | 1.00 mg | 0% | CNF |
| 12932 | Drink, fruit punch flavour, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 12933 | Drink, fruit punch flavour, powder | Beverages | 1.00 mg | 0% | CNF |
| 12934 | Drink, orange, vitamin C added, frozen concentrate, water added | Beverages | 1.00 mg | 0% | CNF |
| 12935 | Drink, orange flavour, vitamin C added, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 12936 | Drink, lemonade flavour, vitamin C added, powder | Beverages | 1.00 mg | 0% | CNF |
| 12937 | Lemonade with artificial sweetener, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 12938 | Juice drink, grape, vitamin C added, canned | Beverages | 1.00 mg | 0% | CNF |
| 12939 | Drink, fruit punch flavour, vitamin C added, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 12940 | Drink, fruit punch flavour, vitamin C added, powder | Beverages | 1.00 mg | 0% | CNF |
| 12941 | Juice, cocktail, cranberry, vitamin C added, bottled | Beverages | 1.00 mg | 0% | CNF |
| 12942 | Juice drink, cranberry-apple, vitamin C added, bottled | Beverages | 1.00 mg | 0% | CNF |
| 12943 | Alcohol, cocktail, scotch and soda | Beverages | 1.00 mg | 0% | CNF |
| 12944 | Alcohol, cocktail, whisky sour mix, bottled, whisky added | Beverages | 1.00 mg | 0% | CNF |
| 12945 | Tea, brewed, chamomile | Beverages | 1.00 mg | 0% | CNF |
| 12946 | Tea, brewed with distilled water | Beverages | 1.00 mg | 0% | CNF |
| 12947 | Carbonated drinks, non cola with aspartame | Beverages | 1.00 mg | 0% | CNF |
| 12948 | Water, municipal | Beverages | 1.00 mg | 0% | CNF |
| 12949 | Coffee, instant, sweetened, French flavour, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 12950 | Carbonated drinks, cola with aspartame | Beverages | 1.00 mg | 0% | CNF |
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