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 2001–2050 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2002 | Chayote, fruit, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2003 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2004 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2005 | Sesbania flowers, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2006 | Sesbania flowers, steamed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2007 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2008 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2009 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2010 | Cabbage, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2011 | Carrot, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2012 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2013 | Celery, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2014 | Pumpkin, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2015 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2016 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2017 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2018 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2019 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2020 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 12.00 mg | 3% |
| 2021 | Hot chocolate, mix, powder, prepared with water | Beverages | 12.00 mg | 3% |
| 2022 | Bread stuffing, dry mix, prepared | Baked Products | 12.00 mg | 3% |
| 2023 | Cake, angel food, commercial | Baked Products | 12.00 mg | 3% |
| 2024 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 12.00 mg | 3% |
| 2025 | Cake, white, homemade, without icing (frosting) | Baked Products | 12.00 mg | 3% |
| 2026 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 12.00 mg | 3% |
| 2027 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 12.00 mg | 3% |
| 2028 | Cookie, sugar, homemade, made with margarine | Baked Products | 12.00 mg | 3% |
| 2029 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 12.00 mg | 3% |
| 2030 | Doughnut (donut), French cruller, glazed | Baked Products | 12.00 mg | 3% |
| 2031 | Muffin, blueberry, toaster-type | Baked Products | 12.00 mg | 3% |
| 2032 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% |
| 2033 | Pie crust, standard type, homemade, unbaked | Baked Products | 12.00 mg | 3% |
| 2034 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 12.00 mg | 3% |
| 2035 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 12.00 mg | 3% |
| 2036 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 2037 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 2038 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 2039 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2040 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2041 | Tomato, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2042 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 2043 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2044 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2045 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2046 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 12.00 mg | 3% |
| 2047 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 12.00 mg | 3% |
| 2048 | Lettuce, red leaf | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2049 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2050 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 12.00 mg | 3% |
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