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 4701–4750 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4701 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 12.00 mg | 3% | CNF |
| 4702 | Cake, angel food, commercial | Baked Products | 12.00 mg | 3% | CNF |
| 4703 | Bread stuffing, dry mix, prepared | Baked Products | 12.00 mg | 3% | CNF |
| 4704 | Hot chocolate, mix, powder, prepared with water | Beverages | 12.00 mg | 3% | CNF |
| 4705 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 12.00 mg | 3% | CNF |
| 4706 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4707 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4708 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4709 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4710 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4711 | Pumpkin, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4712 | Celery, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4713 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4714 | Carrot, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4715 | Cabbage, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4716 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4717 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4718 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4719 | Sesbania flowers, steamed | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4720 | Sesbania flowers, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4721 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4722 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4723 | Chayote, fruit, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4724 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4725 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4726 | Rhubarb, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4727 | Pineapple, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4728 | Melon, cantaloupe, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4729 | Sapodilla, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4730 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4731 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4732 | Pomegranate, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4733 | Pitanga, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4734 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4735 | Peach, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4736 | Tangerine (mandarin), raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4737 | Grapefruit juice, white, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4738 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4739 | Acerola juice, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4740 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 12.00 mg | 3% | CNF |
| 4741 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 4742 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 4743 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% | CNF |
| 4744 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 11.90 mg | 3% | USDA_FF |
| 4745 | Strawberries, raw | Fruits and Fruit Juices | 11.80 mg | 3% | USDA_FF |
| 4746 | Strawberries, raw | Fruits and Fruit Juices | 11.80 mg | 3% | USDA_FF |
| 4747 | Mushroom, lion's mane | Vegetables and Vegetable Products | 11.72 mg | 3% | USDA_FF |
| 4748 | Mushroom, lion's mane | Vegetables and Vegetable Products | 11.72 mg | 3% | USDA_FF |
| 4749 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 11.45 mg | 3% | USDA_FF |
| 4750 | Onions, red, raw | Vegetables and Vegetable Products | 11.40 mg | 3% | USDA_FF |
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