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 2501–2550 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2502 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2503 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2504 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2505 | Potatoes, hash brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2506 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2507 | Celery, raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2508 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2509 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2510 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2511 | CRACKER BARREL, coleslaw | Restaurant Foods | 11.00 mg | 3% |
| 2512 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2513 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2514 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2515 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2516 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2517 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2518 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2519 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2520 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2521 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2522 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2523 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2524 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2525 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2526 | Melons, casaba, raw | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2527 | Stew, pinto bean and hominy, badufsuki (Hopi) | American Indian/Alaska Native Foods | 11.00 mg | 3% |
| 2528 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 11.00 mg | 3% |
| 2529 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2530 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2531 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2532 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2533 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2534 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2535 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2536 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2537 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 11.00 mg | 3% |
| 2538 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 11.00 mg | 3% |
| 2539 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% |
| 2540 | Cherry juice, tart | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2541 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2542 | Naranjilla (lulo) pulp, frozen, unsweetened | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2543 | Sapote, mamey, raw | Fruits and Fruit Juices | 11.00 mg | 3% |
| 2544 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 2545 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 11.00 mg | 3% |
| 2546 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% |
| 2547 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 10.00 mg | 2% |
| 2548 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 10.00 mg | 2% |
| 2549 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 10.00 mg | 2% |
| 2550 | Pie, fried pies, lemon | Baked Products | 10.00 mg | 2% |
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