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 5051–5100 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5051 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5052 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5053 | Endive, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5054 | Prunes, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 5055 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 5056 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 15.00 mg | 4% | USDA_SR |
| 5057 | Raspberries, puree, seedless | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 5058 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 5059 | Pineapple, canned, juice pack, drained | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 5060 | Lemon peel, raw | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 5061 | Babyfood, rice and apples, dry | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 5062 | Salad dressing, blue or roquefort cheese dressing, fat-free | Fats and Oils | 15.00 mg | 4% | USDA_SR |
| 5063 | Babyfood, apple yogurt dessert, strained | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 5064 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 15.00 mg | 4% | USDA_SR |
| 5065 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 15.00 mg | 4% | USDA_SR |
| 5066 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 15.00 mg | 4% | CNF |
| 5067 | Babyfood, vegetable and grain, jarred, creamed corn with rice | Babyfoods | 15.00 mg | 4% | CNF |
| 5068 | Babyfood, vegetables, jarred, creamed corn | Babyfoods | 15.00 mg | 4% | CNF |
| 5069 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 15.00 mg | 4% | CNF |
| 5070 | Babyfood, dessert, jarred, blueberry, all stages | Babyfoods | 15.00 mg | 4% | CNF |
| 5071 | Babyfood, fruit, jarred, prunes | Babyfoods | 15.00 mg | 4% | CNF |
| 5072 | Fast food, biscuit | Fast Foods | 15.00 mg | 4% | CNF |
| 5073 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 15.00 mg | 4% | CNF |
| 5074 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 15.00 mg | 4% | CNF |
| 5075 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 15.00 mg | 4% | CNF |
| 5076 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 5077 | Ravioli, cheese-filled, canned | Mixed Dishes | 15.00 mg | 4% | CNF |
| 5078 | Potato salad with egg | Mixed Dishes | 15.00 mg | 4% | CNF |
| 5079 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 15.00 mg | 4% | CNF |
| 5080 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 15.00 mg | 4% | CNF |
| 5081 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 5082 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 5083 | Salad, caesar, homemade | Mixed Dishes | 15.00 mg | 4% | CNF |
| 5084 | Dessert, pudding, rice, with raisins, homemade | Sweets | 15.00 mg | 4% | CNF |
| 5085 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 15.00 mg | 4% | CNF |
| 5086 | Sugar pie, 1 crust, homemade | Baked Products | 15.00 mg | 4% | CNF |
| 5087 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5088 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% | CNF |
| 5089 | Egg substitute, liquid, fat free | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 5090 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5091 | Salmonberry, raw | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 5092 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% | CNF |
| 5093 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5094 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5095 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5096 | Salad dressing, blue or roquefort cheese dressing, fat free | Fats and Oils | 15.00 mg | 4% | CNF |
| 5097 | Dessert, frozen, ice cream, chocolate, light, no sugar added | Sweets | 15.00 mg | 4% | CNF |
| 5098 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 15.00 mg | 4% | CNF |
| 5099 | Pineapple, canned, juice pack, drained | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 5100 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
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