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 251–300 of 341 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 11.26 mg | 3% |
| 252 | Egg, whole, raw, frozen, pasteurized | Dairy and Egg Products | 11.20 mg | 3% |
| 253 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 11.20 mg | 3% |
| 254 | Carrots, baby, raw | Vegetables and Vegetable Products | 11.06 mg | 3% |
| 255 | Mushroom, maitake | Vegetables and Vegetable Products | 11.04 mg | 3% |
| 256 | Buttermilk, low fat | Dairy and Egg Products | 11.03 mg | 3% |
| 257 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 10.98 mg | 3% |
| 258 | Celery, raw | Vegetables and Vegetable Products | 10.93 mg | 3% |
| 259 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 10.80 mg | 3% |
| 260 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 10.80 mg | 3% |
| 261 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 10.75 mg | 3% |
| 262 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 10.73 mg | 3% |
| 263 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 10.70 mg | 3% |
| 264 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 10.70 mg | 3% |
| 265 | Oranges, raw, navels | Fruits and Fruit Juices | 10.70 mg | 3% |
| 266 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 10.70 mg | 3% |
| 267 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 10.64 mg | 3% |
| 268 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 10.61 mg | 3% |
| 269 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 10.60 mg | 3% |
| 270 | Mango, Ataulfo, peeled, raw | Fruits and Fruit Juices | 10.57 mg | 3% |
| 271 | Mushroom, beech | Vegetables and Vegetable Products | 10.49 mg | 2% |
| 272 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 10.43 mg | 2% |
| 273 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 10.43 mg | 2% |
| 274 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 10.40 mg | 2% |
| 275 | Turnips, raw | Vegetables and Vegetable Products | 10.39 mg | 2% |
| 276 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 10.34 mg | 2% |
| 277 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 10.26 mg | 2% |
| 278 | Mango, Tommy Atkins, peeled, raw | Fruits and Fruit Juices | 10.26 mg | 2% |
| 279 | Mushroom, crimini | Vegetables and Vegetable Products | 10.25 mg | 2% |
| 280 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 10.19 mg | 2% |
| 281 | Mushrooms, white button | Vegetables and Vegetable Products | 10.16 mg | 2% |
| 282 | Mushrooms, white button | Vegetables and Vegetable Products | 10.16 mg | 2% |
| 283 | Cream, sour, full fat | Dairy and Egg Products | 10.11 mg | 2% |
| 284 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 10.11 mg | 2% |
| 285 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 9.80 mg | 2% |
| 286 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 9.67 mg | 2% |
| 287 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 9.60 mg | 2% |
| 288 | Melons, honeydew, raw | Fruits and Fruit Juices | 9.50 mg | 2% |
| 289 | Onions, white, raw | Vegetables and Vegetable Products | 9.30 mg | 2% |
| 290 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 9.19 mg | 2% |
| 291 | Mushroom, portabella | Vegetables and Vegetable Products | 9.04 mg | 2% |
| 292 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 293 | Onions, yellow, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 294 | Peppers, jalapeno, seeded, raw | Vegetables and Vegetable Products | 8.95 mg | 2% |
| 295 | Radishes, red, raw | Vegetables and Vegetable Products | 8.94 mg | 2% |
| 296 | Cream cheese, full fat, block | Dairy and Egg Products | 8.91 mg | 2% |
| 297 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 8.90 mg | 2% |
| 298 | Apricot, with skin, raw | Fruits and Fruit Juices | 8.88 mg | 2% |
| 299 | Nectarines, raw | Fruits and Fruit Juices | 8.80 mg | 2% |
| 300 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 8.56 mg | 2% |
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