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 6001–6050 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6001 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 11.00 mg | 3% | CNF |
| 6002 | Pie, egg custard, commercial | Baked Products | 11.00 mg | 3% | CNF |
| 6003 | Cheesecake, commercial | Baked Products | 11.00 mg | 3% | CNF |
| 6004 | Cake, white, regular, dry mix, unprepared | Baked Products | 11.00 mg | 3% | CNF |
| 6005 | Cake, sponge, commercial | Baked Products | 11.00 mg | 3% | CNF |
| 6006 | Cake mix, angel food, dry, unprepared | Baked Products | 11.00 mg | 3% | CNF |
| 6007 | Juice drink, fruit punch, frozen concentrate | Beverages | 11.00 mg | 3% | CNF |
| 6008 | Water, mineral, carbonated, bottled | Beverages | 11.00 mg | 3% | CNF |
| 6009 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 11.00 mg | 3% | CNF |
| 6010 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6011 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6012 | Turnip, raw | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6013 | Juice, tomato, canned | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6014 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6015 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6016 | Potato, hashed brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6017 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6018 | Onion, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6019 | Celery, raw | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6020 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6021 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6022 | Tomato, red, ripe, canned with green chilies | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6023 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6024 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6025 | Pepper, sweet, green, canned, solids and liquid | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6026 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6027 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6028 | Gourd, white flowered (calabash gourd), raw | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6029 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6030 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 6031 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6032 | Tangerine (mandarin), canned, juice pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6033 | Grapefruit juice, frozen concentrate, diluted | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6034 | Sapote, mamey, raw | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6035 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6036 | Orange juice, raw | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6037 | Orange, california, navel, raw | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6038 | Melon, casaba, raw | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6039 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6040 | Cherry, sweet, raw | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6041 | Boysenberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6042 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 11.00 mg | 3% | CNF |
| 6043 | Soup, minestrone, ready-to-serve | Soups, Sauces and Gravies | 11.00 mg | 3% | CNF |
| 6044 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 6045 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 6046 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 6047 | Milk, fluid, buttermilk, cultured, 1% M.F. | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 6048 | Milk, fluid, skim | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 6049 | Milk, fluid, partly skimmed, 1% M.F. | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 6050 | Milk, fluid, partly skimmed, 2% M.F. | Dairy and Egg Products | 11.00 mg | 3% | CNF |
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