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 201–250 of 341 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Mushrooms, shiitake | Vegetables and Vegetable Products | 14.06 mg | 3% |
| 202 | Mushrooms, shiitake | Vegetables and Vegetable Products | 14.06 mg | 3% |
| 203 | Mushroom, oyster | Vegetables and Vegetable Products | 13.91 mg | 3% |
| 204 | Mushroom, oyster | Vegetables and Vegetable Products | 13.91 mg | 3% |
| 205 | Cabbage, green, raw | Vegetables and Vegetable Products | 13.86 mg | 3% |
| 206 | Asparagus, green, raw | Vegetables and Vegetable Products | 13.78 mg | 3% |
| 207 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 13.70 mg | 3% |
| 208 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 13.70 mg | 3% |
| 209 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 13.64 mg | 3% |
| 210 | Eggplant, raw | Vegetables and Vegetable Products | 13.54 mg | 3% |
| 211 | Mushroom, king oyster | Vegetables and Vegetable Products | 13.51 mg | 3% |
| 212 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 13.51 mg | 3% |
| 213 | Ketchup, restaurant | Vegetables and Vegetable Products | 13.50 mg | 3% |
| 214 | Pineapple, raw | Fruits and Fruit Juices | 13.38 mg | 3% |
| 215 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 13.34 mg | 3% |
| 216 | Cabbage, red, raw | Vegetables and Vegetable Products | 13.30 mg | 3% |
| 217 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 13.00 mg | 3% |
| 218 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 13.00 mg | 3% |
| 219 | Radicchio, raw | Vegetables and Vegetable Products | 12.95 mg | 3% |
| 220 | Mushroom, enoki | Vegetables and Vegetable Products | 12.84 mg | 3% |
| 221 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 12.80 mg | 3% |
| 222 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 12.77 mg | 3% |
| 223 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 12.70 mg | 3% |
| 224 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 12.68 mg | 3% |
| 225 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 12.59 mg | 3% |
| 226 | Strawberries, raw | Fruits and Fruit Juices | 12.52 mg | 3% |
| 227 | Strawberries, raw | Fruits and Fruit Juices | 12.52 mg | 3% |
| 228 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 12.50 mg | 3% |
| 229 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 12.50 mg | 3% |
| 230 | Carrots, mature, raw | Vegetables and Vegetable Products | 12.45 mg | 3% |
| 231 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 12.40 mg | 3% |
| 232 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 12.40 mg | 3% |
| 233 | Juice, tart cherry, from concentrate, shelf-stable | Fruits and Fruit Juices | 12.12 mg | 3% |
| 234 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 12.11 mg | 3% |
| 235 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 12.05 mg | 3% |
| 236 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% |
| 237 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% |
| 238 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% |
| 239 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% |
| 240 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 11.90 mg | 3% |
| 241 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 11.90 mg | 3% |
| 242 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 11.90 mg | 3% |
| 243 | Strawberries, raw | Fruits and Fruit Juices | 11.80 mg | 3% |
| 244 | Strawberries, raw | Fruits and Fruit Juices | 11.80 mg | 3% |
| 245 | Mushroom, lion's mane | Vegetables and Vegetable Products | 11.72 mg | 3% |
| 246 | Mushroom, lion's mane | Vegetables and Vegetable Products | 11.72 mg | 3% |
| 247 | Yogurt, plain, whole milk | Dairy and Egg Products | 11.45 mg | 3% |
| 248 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 11.45 mg | 3% |
| 249 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 11.40 mg | 3% |
| 250 | Onions, red, raw | Vegetables and Vegetable Products | 11.40 mg | 3% |
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