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 5801–5850 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5801 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 5802 | Peach, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 5803 | Tangerine (mandarin), raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 5804 | Grapefruit juice, white, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 5805 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 5806 | Acerola juice, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 5807 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 12.00 mg | 3% | CNF |
| 5808 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 5809 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 5810 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% | CNF |
| 5811 | Milk shake, vanilla, thick | Beverages | 12.00 mg | 3% | CNF |
| 5812 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 11.90 mg | 3% | USDA_FF |
| 5813 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 11.90 mg | 3% | USDA_FF |
| 5814 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 11.90 mg | 3% | USDA_FF |
| 5815 | Strawberries, raw | Fruits and Fruit Juices | 11.80 mg | 3% | USDA_FF |
| 5816 | Strawberries, raw | Fruits and Fruit Juices | 11.80 mg | 3% | USDA_FF |
| 5817 | Mushroom, lion's mane | Vegetables and Vegetable Products | 11.72 mg | 3% | USDA_FF |
| 5818 | Mushroom, lion's mane | Vegetables and Vegetable Products | 11.72 mg | 3% | USDA_FF |
| 5819 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 11.45 mg | 3% | USDA_FF |
| 5820 | Yogurt, plain, whole milk | Dairy and Egg Products | 11.45 mg | 3% | USDA_FF |
| 5821 | Onions, red, raw | Vegetables and Vegetable Products | 11.40 mg | 3% | USDA_FF |
| 5822 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 11.40 mg | 3% | USDA_FF |
| 5823 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 11.26 mg | 3% | USDA_FF |
| 5824 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 11.20 mg | 3% | USDA_FF |
| 5825 | Egg, whole, raw, frozen, pasteurized | Dairy and Egg Products | 11.20 mg | 3% | USDA_FF |
| 5826 | Carrots, baby, raw | Vegetables and Vegetable Products | 11.06 mg | 3% | USDA_FF |
| 5827 | Mushroom, maitake | Vegetables and Vegetable Products | 11.04 mg | 3% | USDA_FF |
| 5828 | Buttermilk, low fat | Dairy and Egg Products | 11.03 mg | 3% | USDA_FF |
| 5829 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water | Beverages | 11.00 mg | 3% | USDA_SR |
| 5830 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 11.00 mg | 3% | USDA_SR |
| 5831 | Bread, stuffing, dry mix, prepared | Baked Products | 11.00 mg | 3% | USDA_SR |
| 5832 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG,Gerolsteiner naturally sparkling mineral water, | Beverages | 11.00 mg | 3% | USDA_SR |
| 5833 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5834 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 11.00 mg | 3% | USDA_SR |
| 5835 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5836 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 5837 | Babyfood, dinner, mixed vegetable, strained | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 5838 | Babyfood, vegetables, carrots, junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 5839 | Sour cream, reduced fat | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 5840 | Milk, fluid, 1% fat, without added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 5841 | Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 5842 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 5843 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 11.00 mg | 3% | USDA_SR |
| 5844 | Alcoholic beverage, wine, table, all | Beverages | 11.00 mg | 3% | USDA_SR |
| 5845 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG (Gerolsteiner), naturally sparkling, mineral bottled water | Beverages | 11.00 mg | 3% | USDA_SR |
| 5846 | Beverages, Acai berry drink, fortified | Beverages | 11.00 mg | 3% | USDA_SR |
| 5847 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5848 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | Breakfast Cereals | 11.00 mg | 3% | USDA_SR |
| 5849 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 11.00 mg | 3% | USDA_SR |
| 5850 | Pie, egg custard, commercially prepared | Baked Products | 11.00 mg | 3% | USDA_SR |
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