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 4801–4850 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4801 | Blueberry, wild, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 4802 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4803 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4804 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4805 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4806 | Cake, pound, homemade | Baked Products | 7.00 mg | 2% |
| 4807 | Cheesecake, plain, with cherry topping, homemade | Baked Products | 7.00 mg | 2% |
| 4808 | Cream, whipping, 35% M.F., sweetened, whipped | Dairy and Egg Products | 7.00 mg | 2% |
| 4809 | Blueberry, wild, frozen | Fruits and fruit juices | 7.00 mg | 2% |
| 4810 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 7.00 mg | 2% |
| 4811 | Juice, apple and grape, with added vitamin C | Fruits and fruit juices | 7.00 mg | 2% |
| 4812 | Tea, chai latte, prepared with whole milk | Beverages | 7.00 mg | 2% |
| 4813 | Soup, chicken noodle, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4814 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 7.00 mg | 2% |
| 4815 | Pear, red anjou, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 4816 | Pear, bosc, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 4817 | Pear, green anjou, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 4818 | Soup, butternut squash, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4819 | Soup, chicken noodle, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4820 | Soup, chicken rice, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4821 | Soup, cream, mushroom, canned, condensed, reduced fat | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4822 | Soup, tomato, ready-to-serve | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4823 | Soup, broccoli cheese, canned, condensed, water added | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4824 | Plant-based beverage, coconut, enriched, sweetened, all flavours | Beverages | 7.00 mg | 2% |
| 4825 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 7.00 mg | 2% |
| 4826 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 6.00 mg | 1% |
| 4827 | Sweets, jellies | Sweets | 6.00 mg | 1% |
| 4828 | Sweets, topping, pineapple | Sweets | 6.00 mg | 1% |
| 4829 | Candied foods, citron | Sweets | 6.00 mg | 1% |
| 4830 | Candied foods, grapefruit peel | Sweets | 6.00 mg | 1% |
| 4831 | Candied foods, orange peel | Sweets | 6.00 mg | 1% |
| 4832 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 6.00 mg | 1% |
| 4833 | Eggplant, pickled | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 4834 | Salad dressing, buttermilk, light | Fats and Oils | 6.00 mg | 1% |
| 4835 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 6.00 mg | 1% |
| 4836 | Salad dressing, bacon and tomato | Fats and Oils | 6.00 mg | 1% |
| 4837 | Cranberry juice, unsweetened | Fruits and fruit juices | 6.00 mg | 1% |
| 4838 | Alcohol, rice (sake) | Beverages | 6.00 mg | 1% |
| 4839 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 6.00 mg | 1% |
| 4840 | Game meat, native, beaver, feet, roasted | Lamb, Veal and Game | 6.00 mg | 1% |
| 4841 | Pork, pickled, pork hocks | Pork Products | 6.00 mg | 1% |
| 4842 | Drink, fruit punch, frozen concentrate | Beverages | 6.00 mg | 1% |
| 4843 | Onion, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 4844 | Stew, moose | Lamb, Veal and Game | 6.00 mg | 1% |
| 4845 | Vodka cooler, fruit flavours | Beverages | 6.00 mg | 1% |
| 4846 | Sangria | Beverages | 6.00 mg | 1% |
| 4847 | Soup, vegetable, homemade | Soups, Sauces and Gravies | 6.00 mg | 1% |
| 4848 | Sweetener, granulated brown sugar | Sweets | 6.00 mg | 1% |
| 4849 | Papaya, canned, heavy syrup pack, drained | Fruits and fruit juices | 6.00 mg | 1% |
| 4850 | Pear, Bartlett, raw | Fruits and fruit juices | 6.00 mg | 1% |
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