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 5301–5350 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5301 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5302 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5303 | Potato, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5304 | Potato, canned, drained solids | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5305 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5306 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5307 | Carrot juice, canned | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5308 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5309 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5310 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5311 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5312 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5313 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5314 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5315 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5316 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5317 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5318 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5319 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5320 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5321 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5322 | Asparagus, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 5323 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 14.00 mg | 3% | CNF |
| 5324 | Prune juice, canned | Fruits and fruit juices | 14.00 mg | 3% | CNF |
| 5325 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 14.00 mg | 3% | CNF |
| 5326 | Orange, with peel, raw | Fruits and fruit juices | 14.00 mg | 3% | CNF |
| 5327 | Melon balls, frozen (cantaloupe and honeydew) | Fruits and fruit juices | 14.00 mg | 3% | CNF |
| 5328 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 14.00 mg | 3% | CNF |
| 5329 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 14.00 mg | 3% | CNF |
| 5330 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 14.00 mg | 3% | CNF |
| 5331 | Milk, fluid, goat, enriched, whole | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 5332 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 5333 | Cheese, fontina | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 5334 | Mushroom, oyster | Vegetables and Vegetable Products | 13.91 mg | 3% | USDA_FF |
| 5335 | Mushroom, oyster | Vegetables and Vegetable Products | 13.91 mg | 3% | USDA_FF |
| 5336 | Cabbage, green, raw | Vegetables and Vegetable Products | 13.86 mg | 3% | USDA_FF |
| 5337 | Asparagus, green, raw | Vegetables and Vegetable Products | 13.78 mg | 3% | USDA_FF |
| 5338 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 13.70 mg | 3% | USDA_FF |
| 5339 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 13.70 mg | 3% | USDA_FF |
| 5340 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 13.64 mg | 3% | USDA_FF |
| 5341 | Eggplant, raw | Vegetables and Vegetable Products | 13.54 mg | 3% | USDA_FF |
| 5342 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 13.51 mg | 3% | USDA_FF |
| 5343 | Mushroom, king oyster | Vegetables and Vegetable Products | 13.51 mg | 3% | USDA_FF |
| 5344 | Ketchup, restaurant | Vegetables and Vegetable Products | 13.50 mg | 3% | USDA_FF |
| 5345 | Pineapple, raw | Fruits and Fruit Juices | 13.38 mg | 3% | USDA_FF |
| 5346 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 13.34 mg | 3% | USDA_FF |
| 5347 | Cabbage, red, raw | Vegetables and Vegetable Products | 13.30 mg | 3% | USDA_FF |
| 5348 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_FF |
| 5349 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_FF |
| 5350 | Beverages, shake, fast food, strawberry | Beverages | 13.00 mg | 3% | USDA_SR |
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