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 2301–2350 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Cherry, sweet, canned, extra heavy syrup pack | Fruits and fruit juices | 8.00 mg | 2% |
| 2302 | Grapefruit, pink or red, florida, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2303 | Lemon, raw, without peel | Fruits and fruit juices | 8.00 mg | 2% |
| 2304 | Lemon juice, canned or bottled | Fruits and fruit juices | 8.00 mg | 2% |
| 2305 | Lemon juice, frozen | Fruits and fruit juices | 8.00 mg | 2% |
| 2306 | Lime juice, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2307 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2308 | Tangerine (mandarin) juice, canned, sugar added | Fruits and fruit juices | 8.00 mg | 2% |
| 2309 | Plum, canned, purple, juice pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2310 | Quince, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2311 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2312 | Pear, asian, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2313 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2314 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 8.00 mg | 2% |
| 2315 | Tangerine (mandarin), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% |
| 2316 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2317 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2318 | Taro shoots, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2319 | Taro shoots, cooked | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2320 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2321 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2322 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2323 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 8.00 mg | 2% |
| 2324 | Cake, angel food, dry mix, prepared | Baked Products | 8.00 mg | 2% |
| 2325 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 8.00 mg | 2% |
| 2326 | Cookie, sugar, refrigerated dough, baked | Baked Products | 8.00 mg | 2% |
| 2327 | Pie, blueberry, homemade, 2 crust | Baked Products | 8.00 mg | 2% |
| 2328 | Pie, cherry, commercial, 2 crust | Baked Products | 8.00 mg | 2% |
| 2329 | Dessert, frozen, sherbet, orange | Sweets | 8.00 mg | 2% |
| 2330 | Dessert, pudding, rice, ready to eat | Sweets | 8.00 mg | 2% |
| 2331 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 8.00 mg | 2% |
| 2332 | Dessert, pudding, banana, dry mix, regular, unprepared | Sweets | 8.00 mg | 2% |
| 2333 | Sweets, syrups, corn, dark | Sweets | 8.00 mg | 2% |
| 2334 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 8.00 mg | 2% |
| 2335 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 8.00 mg | 2% |
| 2336 | Grains, couscous, cooked | Cereals, Grains and Pasta | 8.00 mg | 2% |
| 2337 | Fast foods, side dish, coleslaw | Fast Foods | 8.00 mg | 2% |
| 2338 | Fast foods, side dish, potato salad | Fast Foods | 8.00 mg | 2% |
| 2339 | Tomato, orange, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2340 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2341 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 8.00 mg | 2% |
| 2342 | Salad dressing, ranch dressing, fat free | Fats and Oils | 8.00 mg | 2% |
| 2343 | Pepper, sweet, green, sauteed | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2344 | Sweets, pie fillings, cherry, low calorie | Sweets | 8.00 mg | 2% |
| 2345 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2346 | Dessert, frozen, juice, orange | Sweets | 8.00 mg | 2% |
| 2347 | Black crowberry (curlewberry), native | Fruits and fruit juices | 8.00 mg | 2% |
| 2348 | Dessert, apple crisp, homemade | Sweets | 8.00 mg | 2% |
| 2349 | Butterbur (fuki), boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2350 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 8.00 mg | 2% |
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