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 4351–4400 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4351 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 11.00 mg | 3% |
| 4352 | Yogourt, vanilla flavoured (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 4353 | Yogourt, coffee flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 4354 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 4355 | Yogourt, plain, fresh cheese-type (quark), fat free, no salt added | Dairy and Egg Products | 11.00 mg | 3% |
| 4356 | Yogourt, fruit flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 4357 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4358 | Yogourt, vanilla flavoured, with added Vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 4359 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 11.00 mg | 3% |
| 4360 | Wiener (frankfurter), European | Sausages and Luncheon meats | 11.00 mg | 3% |
| 4361 | Deli-meat, corned beef, shaved | Sausages and Luncheon meats | 11.00 mg | 3% |
| 4362 | Deli-meat, Old fashioned smoked brisket, sliced | Sausages and Luncheon meats | 11.00 mg | 3% |
| 4363 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 11.00 mg | 3% |
| 4364 | Sausage, Oktoberfest, raw | Sausages and Luncheon meats | 11.00 mg | 3% |
| 4365 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added | Dairy and Egg Products | 11.00 mg | 3% |
| 4366 | Soup, beef barley, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 4367 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 4368 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 4369 | Cereal, hot, cream of wheat, instant: whole grain, dry | Breakfast cereals | 11.00 mg | 3% |
| 4370 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 11.00 mg | 3% |
| 4371 | Babyfood, dinner, jarred or frozen, turkey with rice or barley and vegetables, all stages | Babyfoods | 11.00 mg | 3% |
| 4372 | Babyfood, vegetables, jarred, squash, all stages | Babyfoods | 11.00 mg | 3% |
| 4373 | Dessert, pudding, banana, dry mix, instant, prepared with 2% milk | Sweets | 10.00 mg | 2% |
| 4374 | Candies, bars, Skor | Sweets | 10.00 mg | 2% |
| 4375 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 10.00 mg | 2% |
| 4376 | Dessert, pudding, lemon, dry mix, instant, prepared with 2% milk | Sweets | 10.00 mg | 2% |
| 4377 | Dessert, pudding, tapioca, dry mix, prepared with 2% milk | Sweets | 10.00 mg | 2% |
| 4378 | Dessert, pudding, vanilla, dry mix, instant, prepared with 2% milk | Sweets | 10.00 mg | 2% |
| 4379 | Dessert, pudding, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 10.00 mg | 2% |
| 4380 | Dessert, pudding, banana, dry mix, regular, prepared with whole milk | Sweets | 10.00 mg | 2% |
| 4381 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 10.00 mg | 2% |
| 4382 | Fast foods, corn dog, wiener/sausage with cornflour coating | Fast Foods | 10.00 mg | 2% |
| 4383 | Cake, pound, commercial, fat free | Baked Products | 10.00 mg | 2% |
| 4384 | Cake, yellow, light, dry mix, unprepared | Baked Products | 10.00 mg | 2% |
| 4385 | Jackfruit, canned, syrup pack | Fruits and fruit juices | 10.00 mg | 2% |
| 4386 | Tofu, silken, light, firm | Legumes and Legume Products | 10.00 mg | 2% |
| 4387 | Tofu, silken, light, extra firm | Legumes and Legume Products | 10.00 mg | 2% |
| 4388 | Sauce, nacho cheese sauce, ready-to-serve | Soups, Sauces and Gravies | 10.00 mg | 2% |
| 4389 | Cereal, hot, Red River, prepared, Robin Hood | Breakfast cereals | 10.00 mg | 2% |
| 4390 | Strawberry flavour mix, powder, with 2% M.F. milk | Beverages | 10.00 mg | 2% |
| 4391 | Non-alcoholic, wine | Beverages | 10.00 mg | 2% |
| 4392 | Cream, sour, fat free | Dairy and Egg Products | 10.00 mg | 2% |
| 4393 | Orange-strawberry-banana juice | Fruits and fruit juices | 10.00 mg | 2% |
| 4394 | Alcohol, wine, cooking | Beverages | 10.00 mg | 2% |
| 4395 | Alcohol, table wine, light | Beverages | 10.00 mg | 2% |
| 4396 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 10.00 mg | 2% |
| 4397 | Hearts of palm, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4398 | Cheese food, imitation | Dairy and Egg Products | 10.00 mg | 2% |
| 4399 | Sweets, pie fillings, blueberry, canned | Sweets | 10.00 mg | 2% |
| 4400 | Game meat, native, moose, lung, raw | Lamb, Veal and Game | 10.00 mg | 2% |
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