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 4701–4750 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4701 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 4702 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 4703 | Deli-meat, sandwich spread, unspecified meat | Sausages and Luncheon meats | 8.00 mg | 2% |
| 4704 | Apricot, canned halves with skin, light syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 4705 | Apricot, canned whole no skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 4706 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 4707 | Cherry, sweet, canned, extra heavy syrup pack | Fruits and fruit juices | 8.00 mg | 2% |
| 4708 | Grapefruit, pink or red, florida, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 4709 | Lemon, raw, without peel | Fruits and fruit juices | 8.00 mg | 2% |
| 4710 | Lemon juice, canned or bottled | Fruits and fruit juices | 8.00 mg | 2% |
| 4711 | Lemon juice, frozen | Fruits and fruit juices | 8.00 mg | 2% |
| 4712 | Lime juice, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 4713 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 4714 | Tangerine (mandarin) juice, canned, sugar added | Fruits and fruit juices | 8.00 mg | 2% |
| 4715 | Plum, canned, purple, juice pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 4716 | Quince, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 4717 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 4718 | Pear, asian, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 4719 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 4720 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 4721 | Tangerine (mandarin), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 4722 | Pork, tail, raw | Pork Products | 8.00 mg | 2% |
| 4723 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 4724 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 4725 | Taro shoots, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 4726 | Taro shoots, cooked | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 4727 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 4728 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 4729 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 4730 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 8.00 mg | 2% |
| 4731 | Fish, herring, atlantic, pickled | Finfish and Shellfish Products | 8.00 mg | 2% |
| 4732 | Veal, lungs, braised | Lamb, Veal and Game | 8.00 mg | 2% |
| 4733 | Cake, angel food, dry mix, prepared | Baked Products | 8.00 mg | 2% |
| 4734 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 8.00 mg | 2% |
| 4735 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 8.00 mg | 2% |
| 4736 | Cake, snack cake, cream-filled, sponge | Baked Products | 8.00 mg | 2% |
| 4737 | Cookie, sugar, refrigerated dough, baked | Baked Products | 8.00 mg | 2% |
| 4738 | Pie, blueberry, homemade, 2 crust | Baked Products | 8.00 mg | 2% |
| 4739 | Pie, cherry, commercial, 2 crust | Baked Products | 8.00 mg | 2% |
| 4740 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 7.00 mg | 2% |
| 4741 | Dessert topping (non dairy), powdered | Dairy and Egg Products | 7.00 mg | 2% |
| 4742 | Cream, whipping, 32% M.F. | Dairy and Egg Products | 7.00 mg | 2% |
| 4743 | Cream, whipping, 35% M.F. | Dairy and Egg Products | 7.00 mg | 2% |
| 4744 | Salad dressing, thousand island, commercial, low calorie | Fats and Oils | 7.00 mg | 2% |
| 4745 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4746 | Soup, chicken noodle, canned, condensed, water added | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4747 | Sausage, Vienna (cocktail), canned, chicken, beef and pork | Sausages and Luncheon meats | 7.00 mg | 2% |
| 4748 | Apricot, canned halves with skin, water pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 4749 | Apricot, canned halves with skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 4750 | Crabapple, raw | Fruits and fruit juices | 7.00 mg | 2% |
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