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 2251–2300 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2251 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2252 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2253 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2254 | Turnip, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2255 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2256 | Radish, white icicle, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2257 | Mushroom, white, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2258 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2259 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2260 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2261 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2262 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 9.00 mg | 2% |
| 2263 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 9.00 mg | 2% |
| 2264 | Cake, sponge, homemade | Baked Products | 9.00 mg | 2% |
| 2265 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 9.00 mg | 2% |
| 2266 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 9.00 mg | 2% |
| 2267 | Pie, cherry, homemade, 2 crust | Baked Products | 9.00 mg | 2% |
| 2268 | Strudel, apple | Baked Products | 9.00 mg | 2% |
| 2269 | Sweets, sugar, brown | Sweets | 9.00 mg | 2% |
| 2270 | Sweets, syrups, table blends, corn, refiner's syrup and sugar | Sweets | 9.00 mg | 2% |
| 2271 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 9.00 mg | 2% |
| 2272 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 9.00 mg | 2% |
| 2273 | Fast foods, hot dog with chili | Fast Foods | 9.00 mg | 2% |
| 2274 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2275 | Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery | Breakfast cereals | 9.00 mg | 2% |
| 2276 | Cherry, sweet, canned, heavy syrup, drained | Fruits and fruit juices | 9.00 mg | 2% |
| 2277 | Onion, sweet, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2278 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2279 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2280 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2281 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2282 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2283 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2284 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2285 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2286 | Dumpling, plain | Baked Products | 9.00 mg | 2% |
| 2287 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 2288 | Energy drink, coffee flavours | Beverages | 9.00 mg | 2% |
| 2289 | Soup, tomato and red pepper, ready-to-serve, low sodium | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 2290 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 9.00 mg | 2% |
| 2291 | Babyfood, fruit, jarred, pear, all stages | Babyfoods | 9.00 mg | 2% |
| 2292 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 9.00 mg | 2% |
| 2293 | Babyfood, vegetables, jarred, carrots, all stages | Babyfoods | 9.00 mg | 2% |
| 2294 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 8.00 mg | 2% |
| 2295 | Salad dressing, french, commercial, low calorie | Fats and Oils | 8.00 mg | 2% |
| 2296 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2297 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2298 | Apricot, canned halves with skin, light syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2299 | Apricot, canned whole no skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2300 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
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