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 4051–4100 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4051 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 13.00 mg | 3% |
| 4052 | Salad dressing, honey mustard, fat free | Fats and Oils | 13.00 mg | 3% |
| 4053 | Chinese dish, sweet and sour pork, restaurant prepared | Mixed Dishes | 13.00 mg | 3% |
| 4054 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 13.00 mg | 3% |
| 4055 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 13.00 mg | 3% |
| 4056 | Pâté, country style peppercorn, glazed | Sausages and Luncheon meats | 13.00 mg | 3% |
| 4057 | Ham, flaked, canned | Sausages and Luncheon meats | 13.00 mg | 3% |
| 4058 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 13.00 mg | 3% |
| 4059 | Sausage, Oktoberfest, cooked | Sausages and Luncheon meats | 13.00 mg | 3% |
| 4060 | Sausage, honey garlic, pork, raw | Sausages and Luncheon meats | 13.00 mg | 3% |
| 4061 | Sausage, Bratwurst, pork, raw | Sausages and Luncheon meats | 13.00 mg | 3% |
| 4062 | Sausage, Knackwurst (Knockwurst), cooked | Sausages and Luncheon meats | 13.00 mg | 3% |
| 4063 | Soup, tomato, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 4064 | Rice, spanish rice mix, prepared | Mixed Dishes | 13.00 mg | 3% |
| 4065 | Rice, Spanish rice | Mixed Dishes | 13.00 mg | 3% |
| 4066 | Babyfood, meat, lamb, puree | Babyfoods | 13.00 mg | 3% |
| 4067 | Babyfood, meat, veal, puree | Babyfoods | 13.00 mg | 3% |
| 4068 | Babyfood, dinner, jarred or frozen, beef with pasta and vegetables, all stages | Babyfoods | 13.00 mg | 3% |
| 4069 | Babyfood, dinner, jarred or frozen, chicken with vegetables, all stages | Babyfoods | 13.00 mg | 3% |
| 4070 | Babyfood, dinner, jarred, chicken with vegetables and fruit | Babyfoods | 13.00 mg | 3% |
| 4071 | Babyfood, dinner, jarred, turkey with vegetables, all stages | Babyfoods | 13.00 mg | 3% |
| 4072 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 13.00 mg | 3% |
| 4073 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 12.00 mg | 3% |
| 4074 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 12.00 mg | 3% |
| 4075 | Dessert, pudding, coconut, dry mix, instant, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 4076 | Dessert, pudding, coconut, dry mix, regular, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 4077 | Dessert, rennin, vanilla, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 4078 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 4079 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 4080 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 4081 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 4082 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 4083 | Fast foods, breakfast, french toast with butter | Fast Foods | 12.00 mg | 3% |
| 4084 | Fast foods, entree, salad, vegetable, no dressing, with pasta and seafood | Fast Foods | 12.00 mg | 3% |
| 4085 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 4086 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4087 | Tomato, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4088 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 4089 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 4090 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 4091 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 4092 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 12.00 mg | 3% |
| 4093 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 12.00 mg | 3% |
| 4094 | Lettuce, red leaf | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4095 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4096 | Sausage, smoked, pork, pre-cooked, reduced fat | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4097 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4098 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 12.00 mg | 3% |
| 4099 | Liverwurst spread | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4100 | Game meat, native, caribou (reindeer), lungs, raw | Lamb, Veal and Game | 12.00 mg | 3% |
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