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 2801–2850 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2801 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 9.00 mg | 2% |
| 2802 | Cream, table (coffee), 20% M.F. | Dairy and Egg Products | 9.00 mg | 2% |
| 2803 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 9.00 mg | 2% |
| 2804 | Apricot, canned whole no skin, water pack, solids and liquid | Fruits and fruit juices | 9.00 mg | 2% |
| 2805 | Apricot, frozen, sweetened | Fruits and fruit juices | 9.00 mg | 2% |
| 2806 | Cherry, sour, red, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 2807 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 9.00 mg | 2% |
| 2808 | Cherry, sweet, canned, water pack, solids and liquid | Fruits and fruit juices | 9.00 mg | 2% |
| 2809 | Cherry, sweet, canned, heavy syrup pack | Fruits and fruit juices | 9.00 mg | 2% |
| 2810 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 2811 | Grapefruit, pink or red, california or arizona, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 2812 | Grapefruit, white, california, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 2813 | Grapefruit, white, florida, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 2814 | Nectarine, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 2815 | Persimmon, japanese, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 2816 | Feijoa, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 2817 | Cherry, sweet, canned, light syrup pack | Fruits and fruit juices | 9.00 mg | 2% |
| 2818 | Grapefruit, white, all areas, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 2819 | Peach, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 2820 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2821 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2822 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2823 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2824 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2825 | Turnip, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2826 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2827 | Radish, white icicle, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2828 | Mushroom, white, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2829 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2830 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2831 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2832 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 2833 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 9.00 mg | 2% |
| 2834 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 9.00 mg | 2% |
| 2835 | Cake, sponge, homemade | Baked Products | 9.00 mg | 2% |
| 2836 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 9.00 mg | 2% |
| 2837 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 9.00 mg | 2% |
| 2838 | Pie, cherry, homemade, 2 crust | Baked Products | 9.00 mg | 2% |
| 2839 | Strudel, apple | Baked Products | 9.00 mg | 2% |
| 2840 | Dessert, pudding, tapioca, dry mix, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 2841 | Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 2842 | Dessert, pudding, banana, dry mix, instant, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 2843 | Dessert, pudding, lemon, dry mix, instant, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 2844 | Sweets, sugar, brown | Sweets | 9.00 mg | 2% |
| 2845 | Sweets, syrups, table blends, corn, refiner's syrup and sugar | Sweets | 9.00 mg | 2% |
| 2846 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 9.00 mg | 2% |
| 2847 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 9.00 mg | 2% |
| 2848 | Fast foods, hot dog with chili | Fast Foods | 9.00 mg | 2% |
| 2849 | Sauce, cheese, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 2850 | Dessert, frozen, ice cream, light, with aspartame, vanilla | Sweets | 9.00 mg | 2% |
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