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 151–200 of 341 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 25.76 mg | 6% |
| 152 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 25.64 mg | 6% |
| 153 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 25.49 mg | 6% |
| 154 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 25.10 mg | 6% |
| 155 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 156 | Cheese, American, restaurant | Dairy and Egg Products | 25.00 mg | 6% |
| 157 | Brussels sprouts, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 158 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 23.75 mg | 6% |
| 159 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 23.56 mg | 6% |
| 160 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 22.90 mg | 5% |
| 161 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 22.40 mg | 5% |
| 162 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 22.30 mg | 5% |
| 163 | Parsnips, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 164 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 21.91 mg | 5% |
| 165 | Cheese, oaxaca, solid | Dairy and Egg Products | 21.58 mg | 5% |
| 166 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% |
| 167 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% |
| 168 | Flour, rice, glutinous | Cereal Grains and Pasta | 21.20 mg | 5% |
| 169 | Beets, raw | Vegetables and Vegetable Products | 21.01 mg | 5% |
| 170 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 171 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 172 | Blackberries, raw | Fruits and Fruit Juices | 20.58 mg | 5% |
| 173 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 20.40 mg | 5% |
| 174 | Cheese, ricotta, whole milk | Dairy and Egg Products | 19.70 mg | 5% |
| 175 | Cheese, ricotta, whole milk | Dairy and Egg Products | 19.70 mg | 5% |
| 176 | Tomato, puree, canned | Vegetables and Vegetable Products | 19.33 mg | 5% |
| 177 | Raspberries, raw | Fruits and Fruit Juices | 19.15 mg | 5% |
| 178 | Raspberries, raw | Fruits and Fruit Juices | 19.15 mg | 5% |
| 179 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 19.14 mg | 5% |
| 180 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 18.94 mg | 5% |
| 181 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 18.73 mg | 4% |
| 182 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 18.64 mg | 4% |
| 183 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 18.50 mg | 4% |
| 184 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 17.69 mg | 4% |
| 185 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 17.46 mg | 4% |
| 186 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 16.84 mg | 4% |
| 187 | Mushroom, pioppini | Vegetables and Vegetable Products | 15.99 mg | 4% |
| 188 | Kiwifruit, green, raw | Fruits and Fruit Juices | 15.70 mg | 4% |
| 189 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 15.68 mg | 4% |
| 190 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 15.44 mg | 4% |
| 191 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 15.29 mg | 4% |
| 192 | Yogurt, plain, nonfat | Dairy and Egg Products | 15.21 mg | 4% |
| 193 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 15.21 mg | 4% |
| 194 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.20 mg | 4% |
| 195 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.20 mg | 4% |
| 196 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 15.10 mg | 4% |
| 197 | Fennel, bulb, raw | Vegetables and Vegetable Products | 14.98 mg | 4% |
| 198 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 14.95 mg | 4% |
| 199 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 14.79 mg | 4% |
| 200 | Cauliflower, raw | Vegetables and Vegetable Products | 14.20 mg | 3% |
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