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 4751–4800 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4751 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 11.26 mg | 3% | USDA_FF |
| 4752 | Carrots, baby, raw | Vegetables and Vegetable Products | 11.06 mg | 3% | USDA_FF |
| 4753 | Mushroom, maitake | Vegetables and Vegetable Products | 11.04 mg | 3% | USDA_FF |
| 4754 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water | Beverages | 11.00 mg | 3% | USDA_SR |
| 4755 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 11.00 mg | 3% | USDA_SR |
| 4756 | Bread, stuffing, dry mix, prepared | Baked Products | 11.00 mg | 3% | USDA_SR |
| 4757 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG,Gerolsteiner naturally sparkling mineral water, | Beverages | 11.00 mg | 3% | USDA_SR |
| 4758 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 4759 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 11.00 mg | 3% | USDA_SR |
| 4760 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 4761 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 4762 | Babyfood, dinner, mixed vegetable, strained | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 4763 | Babyfood, vegetables, carrots, junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 4764 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 11.00 mg | 3% | USDA_SR |
| 4765 | Alcoholic beverage, wine, table, all | Beverages | 11.00 mg | 3% | USDA_SR |
| 4766 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG (Gerolsteiner), naturally sparkling, mineral bottled water | Beverages | 11.00 mg | 3% | USDA_SR |
| 4767 | Beverages, Acai berry drink, fortified | Beverages | 11.00 mg | 3% | USDA_SR |
| 4768 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 4769 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | Breakfast Cereals | 11.00 mg | 3% | USDA_SR |
| 4770 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 11.00 mg | 3% | USDA_SR |
| 4771 | Cake, sponge, commercially prepared | Baked Products | 11.00 mg | 3% | USDA_SR |
| 4772 | Babyfood, plums, bananas and rice, strained | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 4773 | Babyfood, vegetables, mix vegetables junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 4774 | McDONALD'S, Strawberry Sundae | Fast Foods | 11.00 mg | 3% | USDA_SR |
| 4775 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 11.00 mg | 3% | USDA_SR |
| 4776 | Bread, cinnamon | Baked Products | 11.00 mg | 3% | USDA_SR |
| 4777 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 11.00 mg | 3% | USDA_SR |
| 4778 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 11.00 mg | 3% | USDA_SR |
| 4779 | Cherries, sweet, raw | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 4780 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 4781 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 4782 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 4783 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4784 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4785 | Turnips, raw | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4786 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4787 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4788 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4789 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4790 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4791 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4792 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4793 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4794 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4795 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4796 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4797 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4798 | Potatoes, hash brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4799 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 4800 | Celery, raw | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
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