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 6301–6350 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6301 | Alcohol, table wine, white (11.5% alcohol by volume) | Beverages | 10.00 mg | 2% | CNF |
| 6302 | Alcohol, table wine, rosé (11.5% alcohol by volume) | Beverages | 10.00 mg | 2% | CNF |
| 6303 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6304 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6305 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6306 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6307 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6308 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6309 | Radish, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6310 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6311 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6312 | Onion, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6313 | Carrot, boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6314 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6315 | Carrot, baby, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6316 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6317 | Waxgourd (Chinese preserving melon), raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6318 | Tomato, green, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6319 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6320 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6321 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6322 | Cabbage, Chinese (pe-tsai), boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6323 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 6324 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6325 | Orange juice, canned | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6326 | Orange, all commercial varieties, raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6327 | Grapefruit juice, canned, no added sugar | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6328 | Watermelon, raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6329 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6330 | Orange grapefruit juice, canned | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6331 | Orange, florida, raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6332 | Orange, california, valencia, raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6333 | Melon, honeydew, raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6334 | Mango, raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6335 | Longan, raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6336 | Lychee (litchi), raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6337 | Jujube (chinese date), raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6338 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6339 | Grapefruit juice, canned, sweetened | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6340 | Grapefruit, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6341 | Grapefruit, canned, waterpack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6342 | Gooseberry raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6343 | Fig, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6344 | Fig, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6345 | Fig, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6346 | Fig, canned, water pack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6347 | Cherry, sweet, frozen, sweetened | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6348 | Carambola (star fruit), raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6349 | Apricot, canned halves with skin, juice pack, solids and liquid | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 6350 | Apricot, raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
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