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 5901–5950 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5901 | Celery, raw | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5902 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5903 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5904 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5905 | Milk, fluid, nonfat, calcium fortified (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 5906 | CRACKER BARREL, coleslaw | Restaurant Foods | 11.00 mg | 3% | USDA_SR |
| 5907 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5908 | Desserts, egg custard, baked, prepared-from-recipe | Sweets | 11.00 mg | 3% | USDA_SR |
| 5909 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5910 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5911 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5912 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5913 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5914 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5915 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5916 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5917 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5918 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5919 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5920 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5921 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5922 | Melons, casaba, raw | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5923 | Stew, pinto bean and hominy, badufsuki (Hopi) | American Indian/Alaska Native Foods | 11.00 mg | 3% | USDA_SR |
| 5924 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 11.00 mg | 3% | USDA_SR |
| 5925 | Puddings, lemon, dry mix, instant, prepared with whole milk | Sweets | 11.00 mg | 3% | USDA_SR |
| 5926 | Puddings, lemon, dry mix, instant, prepared with 2% milk | Sweets | 11.00 mg | 3% | USDA_SR |
| 5927 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5928 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5929 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5930 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5931 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5932 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5933 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5934 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5935 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 11.00 mg | 3% | USDA_SR |
| 5936 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 11.00 mg | 3% | USDA_SR |
| 5937 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% | USDA_SR |
| 5938 | Cherry juice, tart | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5939 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5940 | Naranjilla (lulo) pulp, frozen, unsweetened | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5941 | Sapote, mamey, raw | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 5942 | Beverages, Chocolate-flavored drink, whey and milk based | Beverages | 11.00 mg | 3% | USDA_SR |
| 5943 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 5944 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 11.00 mg | 3% | USDA_SR |
| 5945 | Ice creams, vanilla, rich | Sweets | 11.00 mg | 3% | USDA_SR |
| 5946 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% | USDA_SR |
| 5947 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 11.00 mg | 3% | USDA_SR |
| 5948 | Babyfood, vegetables, jarred, squash, all stages | Babyfoods | 11.00 mg | 3% | CNF |
| 5949 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 11.00 mg | 3% | CNF |
| 5950 | Cereal, hot, cream of wheat, instant: whole grain, dry | Breakfast cereals | 11.00 mg | 3% | CNF |
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