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 4851–4900 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4851 | Pepper, sweet, red, canned, solids and liquid | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4852 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4853 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4854 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4855 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4856 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% | CNF |
| 4857 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 4858 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4859 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4860 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 4861 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 4862 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 11.00 mg | 3% | CNF |
| 4863 | Plant-based beverage, rice, enriched | Beverages | 11.00 mg | 3% | CNF |
| 4864 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 11.00 mg | 3% | CNF |
| 4865 | Dessert, frozen, pudding pop, vanilla | Sweets | 11.00 mg | 3% | CNF |
| 4866 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% | CNF |
| 4867 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 11.00 mg | 3% | CNF |
| 4868 | Cake, white, regular, dry mix, unprepared | Baked Products | 11.00 mg | 3% | CNF |
| 4869 | Cake, sponge, commercial | Baked Products | 11.00 mg | 3% | CNF |
| 4870 | Cake mix, angel food, dry, unprepared | Baked Products | 11.00 mg | 3% | CNF |
| 4871 | Juice drink, fruit punch, frozen concentrate | Beverages | 11.00 mg | 3% | CNF |
| 4872 | Water, mineral, carbonated, bottled | Beverages | 11.00 mg | 3% | CNF |
| 4873 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 11.00 mg | 3% | CNF |
| 4874 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4875 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4876 | Turnip, raw | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4877 | Juice, tomato, canned | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4878 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4879 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4880 | Potato, hashed brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4881 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4882 | Onion, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4883 | Celery, raw | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4884 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4885 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4886 | Tomato, red, ripe, canned with green chilies | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4887 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4888 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4889 | Pepper, sweet, green, canned, solids and liquid | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4890 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4891 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4892 | Gourd, white flowered (calabash gourd), raw | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4893 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4894 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 4895 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 4896 | Tangerine (mandarin), canned, juice pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 4897 | Grapefruit juice, frozen concentrate, diluted | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 4898 | Sapote, mamey, raw | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 4899 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 4900 | Orange juice, raw | Fruits and fruit juices | 11.00 mg | 3% | CNF |
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