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 2701–2750 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2701 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2702 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2703 | Onions, sweet, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2704 | Onions, yellow, sauteed | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2705 | Persimmons, japanese, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 2706 | Peaches, yellow, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 2707 | Nectarines, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 2708 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 9.00 mg | 2% |
| 2709 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 9.00 mg | 2% |
| 2710 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2711 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2712 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2713 | Mushrooms, white, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2714 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2715 | DENNY'S, coleslaw | Restaurant Foods | 9.00 mg | 2% |
| 2716 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 9.00 mg | 2% |
| 2717 | Syrups, table blends, corn, refiner, and sugar | Sweets | 9.00 mg | 2% |
| 2718 | Sugars, brown | Sweets | 9.00 mg | 2% |
| 2719 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2720 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2721 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2722 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2723 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2724 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2725 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2726 | Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD | Fruits and Fruit Juices | 9.00 mg | 2% |
| 2727 | Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY | Fruits and Fruit Juices | 9.00 mg | 2% |
| 2728 | Feijoa, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 2729 | Pie crust, refrigerated, regular, baked | Baked Products | 9.00 mg | 2% |
| 2730 | Cherries, sweet, canned, pitted, heavy syrup, drained | Fruits and Fruit Juices | 9.00 mg | 2% |
| 2731 | Salad dressing, french dressing, reduced calorie | Fats and Oils | 9.00 mg | 2% |
| 2732 | Chilchen (Red Berry Beverage) (Navajo) | American Indian/Alaska Native Foods | 9.00 mg | 2% |
| 2733 | Glutino, Gluten Free Cookies, Vanilla Creme | Baked Products | 9.00 mg | 2% |
| 2734 | Cake, snack cakes, creme-filled, sponge | Baked Products | 8.00 mg | 2% |
| 2735 | Cake, pudding-type, carrot, dry mix | Baked Products | 8.00 mg | 2% |
| 2736 | Grapefruit, raw, pink and red, Florida | Fruits and Fruit Juices | 8.00 mg | 2% |
| 2737 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 2738 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mg | 2% |
| 2739 | Apricots, canned, light syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 2740 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 8.00 mg | 2% |
| 2741 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA | Baby Foods | 8.00 mg | 2% |
| 2742 | Grapefruit, raw, pink and red and white, all areas | Fruits and Fruit Juices | 8.00 mg | 2% |
| 2743 | Pie, cherry, commercially prepared | Baked Products | 8.00 mg | 2% |
| 2744 | Pie, blueberry, prepared from recipe | Baked Products | 8.00 mg | 2% |
| 2745 | Cookies, sugar, refrigerated dough, baked | Baked Products | 8.00 mg | 2% |
| 2746 | Cake, angelfood, dry mix, prepared | Baked Products | 8.00 mg | 2% |
| 2747 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted | Baby Foods | 8.00 mg | 2% |
| 2748 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted | Baby Foods | 8.00 mg | 2% |
| 2749 | Cherries, sweet, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
| 2750 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 8.00 mg | 2% |
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