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 2951–3000 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2952 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2953 | Chayote, fruit, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2954 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2955 | Carrots, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2956 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2957 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2958 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2959 | Yambean (jicama), raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2960 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2961 | Celery, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2962 | Celeriac, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2963 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2964 | Cabbage, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2965 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2966 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2967 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 12.00 mg | 3% |
| 2968 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 12.00 mg | 3% |
| 2969 | Rice noodles, dry | Cereal Grains and Pasta | 12.00 mg | 3% |
| 2970 | Flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 2971 | Puddings, tapioca, dry mix, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 2972 | Puddings, tapioca, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 2973 | Peppers, sweet, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2974 | Sesbania flower, cooked, steamed, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2975 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2976 | Celery, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2977 | Celeriac, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2978 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2979 | Sesbania flower, cooked, steamed, without salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2980 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2981 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2982 | Pomegranates, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2983 | Pitanga, (surinam-cherry), raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2984 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2985 | Peaches, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2986 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2987 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2988 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 12.00 mg | 3% |
| 2989 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 12.00 mg | 3% |
| 2990 | Flan, caramel custard, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 2991 | Rennin, vanilla, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 2992 | Puddings, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 2993 | Puddings, vanilla, dry mix, instant, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 2994 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2995 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2996 | Sesbania flower, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2997 | Pumpkin, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2998 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2999 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 3000 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
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