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 2601–2650 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2601 | Chicory, witloof, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2602 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2603 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2604 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2605 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2606 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2607 | Waxgourd, (chinese preserving melon), raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2608 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2609 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2610 | Onions, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2611 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2612 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2613 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2614 | Oranges, raw, Florida | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2615 | Oranges, raw, California, valencias | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2616 | Melons, honeydew, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2617 | Mangos, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2618 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2619 | Carrots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2620 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2621 | Radishes, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2622 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2623 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2624 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2625 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2626 | Orange juice, canned, unsweetened | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2627 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2628 | Longans, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2629 | Litchis, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2630 | Alcoholic beverage, wine, light | Beverages | 10.00 mg | 2% |
| 2631 | Alcoholic beverage, wine, cooking | Beverages | 10.00 mg | 2% |
| 2632 | Babyfood, juice, orange-carrot | Baby Foods | 10.00 mg | 2% |
| 2633 | Restaurant, family style, coleslaw | Restaurant Foods | 10.00 mg | 2% |
| 2634 | APPLEBEE'S, coleslaw | Restaurant Foods | 10.00 mg | 2% |
| 2635 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted | Baby Foods | 10.00 mg | 2% |
| 2636 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 10.00 mg | 2% |
| 2637 | Candies, HERSHEY'S SKOR Toffee Bar | Sweets | 10.00 mg | 2% |
| 2638 | Carrots, baby, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2639 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2640 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2641 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2642 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2643 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2644 | Clementines, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2645 | Jackfruit, canned, syrup pack | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2646 | Jujube, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 2647 | Babyfood, grape juice, no sugar, canned | Baby Foods | 10.00 mg | 2% |
| 2648 | Restaurant, Latino, tripe soup | Restaurant Foods | 10.00 mg | 2% |
| 2649 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 10.00 mg | 2% |
| 2650 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 10.00 mg | 2% |
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