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 5251–5300 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5251 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5252 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5253 | Mushroom, white, raw | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5254 | Radish, white icicle, raw | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5255 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5256 | Turnip, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5257 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5258 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5259 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5260 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5261 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 5262 | Peach, raw | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5263 | Grapefruit, white, all areas, raw | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5264 | Cherry, sweet, canned, light syrup pack | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5265 | Feijoa, raw | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5266 | Persimmon, japanese, raw | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5267 | Nectarine, raw | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5268 | Grapefruit, white, florida, raw | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5269 | Grapefruit, white, california, raw | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5270 | Grapefruit, pink or red, california or arizona, raw | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5271 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5272 | Cherry, sweet, canned, heavy syrup pack | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5273 | Cherry, sweet, canned, water pack, solids and liquid | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5274 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5275 | Cherry, sour, red, raw | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5276 | Apricot, frozen, sweetened | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5277 | Apricot, canned whole no skin, water pack, solids and liquid | Fruits and fruit juices | 9.00 mg | 2% | CNF |
| 5278 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 9.00 mg | 2% | CNF |
| 5279 | Peppers, jalapeno, seeded, raw | Vegetables and Vegetable Products | 8.95 mg | 2% | USDA_FF |
| 5280 | Radishes, red, raw | Vegetables and Vegetable Products | 8.94 mg | 2% | USDA_FF |
| 5281 | Apricot, with skin, raw | Fruits and Fruit Juices | 8.88 mg | 2% | USDA_FF |
| 5282 | Nectarines, raw | Fruits and Fruit Juices | 8.80 mg | 2% | USDA_FF |
| 5283 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 8.56 mg | 2% | USDA_FF |
| 5284 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 8.56 mg | 2% | USDA_FF |
| 5285 | Tomato, roma | Vegetables and Vegetable Products | 8.09 mg | 2% | USDA_FF |
| 5286 | Tomato, roma | Vegetables and Vegetable Products | 8.09 mg | 2% | USDA_FF |
| 5287 | Peaches, yellow, raw | Fruits and Fruit Juices | 8.00 mg | 2% | USDA_FF |
| 5288 | Cake, snack cakes, creme-filled, sponge | Baked Products | 8.00 mg | 2% | USDA_SR |
| 5289 | Cake, pudding-type, carrot, dry mix | Baked Products | 8.00 mg | 2% | USDA_SR |
| 5290 | Grapefruit, raw, pink and red, Florida | Fruits and Fruit Juices | 8.00 mg | 2% | USDA_SR |
| 5291 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% | USDA_SR |
| 5292 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mg | 2% | USDA_SR |
| 5293 | Apricots, canned, light syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% | USDA_SR |
| 5294 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 8.00 mg | 2% | USDA_SR |
| 5295 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA | Baby Foods | 8.00 mg | 2% | USDA_SR |
| 5296 | Grapefruit, raw, pink and red and white, all areas | Fruits and Fruit Juices | 8.00 mg | 2% | USDA_SR |
| 5297 | Pie, cherry, commercially prepared | Baked Products | 8.00 mg | 2% | USDA_SR |
| 5298 | Pie, blueberry, prepared from recipe | Baked Products | 8.00 mg | 2% | USDA_SR |
| 5299 | Cookies, sugar, refrigerated dough, baked | Baked Products | 8.00 mg | 2% | USDA_SR |
| 5300 | Cake, angelfood, dry mix, prepared | Baked Products | 8.00 mg | 2% | USDA_SR |
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