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 3751–3800 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3751 | Ravioli, cheese-filled, canned | Mixed Dishes | 15.00 mg | 4% |
| 3752 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 15.00 mg | 4% |
| 3753 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 15.00 mg | 4% |
| 3754 | Deli-meat, ham, cooked, fat free, sliced | Sausages and Luncheon meats | 15.00 mg | 4% |
| 3755 | Deli-meat, corned beef, extra lean, sliced | Sausages and Luncheon meats | 15.00 mg | 4% |
| 3756 | Pâté, all flavours, reduced fat and sodium | Sausages and Luncheon meats | 15.00 mg | 4% |
| 3757 | Chinese dish, chicken and vegetables, restaurant prepared | Mixed Dishes | 15.00 mg | 4% |
| 3758 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 15.00 mg | 4% |
| 3759 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 15.00 mg | 4% |
| 3760 | Sausage, smoked, pork, pre-cooked, reheated | Sausages and Luncheon meats | 15.00 mg | 4% |
| 3761 | Fast food, biscuit | Fast Foods | 15.00 mg | 4% |
| 3762 | Babyfood, fruit, jarred, prunes | Babyfoods | 15.00 mg | 4% |
| 3763 | Babyfood, dessert, jarred, blueberry, all stages | Babyfoods | 15.00 mg | 4% |
| 3764 | Babyfood, meat, pork, puree | Babyfoods | 15.00 mg | 4% |
| 3765 | Babyfood, meat, turkey, puree | Babyfoods | 15.00 mg | 4% |
| 3766 | Babyfood, dinner, veal with vegetables and barley | Babyfoods | 15.00 mg | 4% |
| 3767 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 15.00 mg | 4% |
| 3768 | Babyfood, vegetables, jarred, creamed corn | Babyfoods | 15.00 mg | 4% |
| 3769 | Babyfood, vegetable and grain, jarred, creamed corn with rice | Babyfoods | 15.00 mg | 4% |
| 3770 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 15.00 mg | 4% |
| 3771 | Pie, pumpkin, commercial | Baked Products | 14.00 mg | 3% |
| 3772 | Snacks, fruit leather, pieces | Snacks | 14.00 mg | 3% |
| 3773 | Dessert, frozen, ice cream, light, vanilla | Sweets | 14.00 mg | 3% |
| 3774 | Dessert, frozen, ice cream, vanilla, 11% M.F. | Sweets | 14.00 mg | 3% |
| 3775 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 14.00 mg | 3% |
| 3776 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 14.00 mg | 3% |
| 3777 | Dessert, frozen, ice cream, strawberry | Sweets | 14.00 mg | 3% |
| 3778 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 14.00 mg | 3% |
| 3779 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 14.00 mg | 3% |
| 3780 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 14.00 mg | 3% |
| 3781 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 14.00 mg | 3% |
| 3782 | Fast foods, breakfast, biscuit with egg | Fast Foods | 14.00 mg | 3% |
| 3783 | Fast foods, egg, scrambled | Fast Foods | 14.00 mg | 3% |
| 3784 | Grape leaves, canned | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3785 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 14.00 mg | 3% |
| 3786 | Turkey, tom, thigh, meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3787 | Turkey, tom, leg, meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3788 | Wiener (frankfurter), beef, pork, and turkey, fat free | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3789 | Pork/ham/chicken, canned, reduced sodium | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3790 | Pork and ham, canned | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3791 | Sausage, breakfast links or rounds, pork, pre-cooked | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3792 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3793 | Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), cooked, reduced sodium | Pork Products | 14.00 mg | 3% |
| 3794 | Sausage, Bratwurst, pork, beef and turkey, smoked, reduced fat | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3795 | Coffee substitute, cereal grain beverage, powder, with 2% milk | Beverages | 14.00 mg | 3% |
| 3796 | Game meat, native, ringed seal, pup, raw | Lamb, Veal and Game | 14.00 mg | 3% |
| 3797 | Game meat, native, caribou (reindeer), brain, raw | Lamb, Veal and Game | 14.00 mg | 3% |
| 3798 | Spaghetti, without meat, canned | Mixed Dishes | 14.00 mg | 3% |
| 3799 | Cabbage, napa, raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3800 | Dessert, frozen, ice cream, vanilla, reduced sugar | Sweets | 14.00 mg | 3% |
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