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 2101–2150 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2102 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2103 | Juice, tomato, canned | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2104 | Turnip, raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2105 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2106 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2107 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 11.00 mg | 3% |
| 2108 | Water, mineral, carbonated, bottled | Beverages | 11.00 mg | 3% |
| 2109 | Juice drink, fruit punch, frozen concentrate | Beverages | 11.00 mg | 3% |
| 2110 | Cake mix, angel food, dry, unprepared | Baked Products | 11.00 mg | 3% |
| 2111 | Cake, sponge, commercial | Baked Products | 11.00 mg | 3% |
| 2112 | Cake, white, regular, dry mix, unprepared | Baked Products | 11.00 mg | 3% |
| 2113 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 11.00 mg | 3% |
| 2114 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% |
| 2115 | Dessert, frozen, pudding pop, vanilla | Sweets | 11.00 mg | 3% |
| 2116 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 11.00 mg | 3% |
| 2117 | Plant-based beverage, rice, enriched | Beverages | 11.00 mg | 3% |
| 2118 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 2119 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 11.00 mg | 3% |
| 2120 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 11.00 mg | 3% |
| 2121 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2122 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2123 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 11.00 mg | 3% |
| 2124 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% |
| 2125 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2126 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2127 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2128 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2129 | Pepper, sweet, red, canned, solids and liquid | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2130 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2131 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2132 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2133 | Muffin, blueberry, dry mix, prepared | Baked Products | 11.00 mg | 3% |
| 2134 | Cookie, shortbread, plain, homemade | Baked Products | 11.00 mg | 3% |
| 2135 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% |
| 2136 | Salad, Greek, homemade | Mixed Dishes | 11.00 mg | 3% |
| 2137 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2138 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 11.00 mg | 3% |
| 2139 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 11.00 mg | 3% |
| 2140 | Babyfood, vegetables, jarred, squash, all stages | Babyfoods | 11.00 mg | 3% |
| 2141 | Dessert, frozen yogourt | Sweets | 10.00 mg | 2% |
| 2142 | Salad dressing, russian, commercial, regular | Fats and Oils | 10.00 mg | 2% |
| 2143 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 10.00 mg | 2% |
| 2144 | Apricot, raw | Fruits and fruit juices | 10.00 mg | 2% |
| 2145 | Apricot, canned halves with skin, juice pack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% |
| 2146 | Carambola (star fruit), raw | Fruits and fruit juices | 10.00 mg | 2% |
| 2147 | Cherry, sweet, frozen, sweetened | Fruits and fruit juices | 10.00 mg | 2% |
| 2148 | Fig, canned, water pack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% |
| 2149 | Fig, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% |
| 2150 | Fig, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% |
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