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 3001–3050 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Pear, raw, with skin | Fruits and fruit juices | 7.00 mg | 2% |
| 3002 | Plum, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 3003 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3004 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3005 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3006 | Pickle relish, hamburger | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3007 | Lettuce, iceberg | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3008 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3009 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3010 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3011 | Lemonade, white, frozen concentrate | Beverages | 7.00 mg | 2% |
| 3012 | Lemonade, pink, frozen concentrate | Beverages | 7.00 mg | 2% |
| 3013 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 7.00 mg | 2% |
| 3014 | Cookie, fortune | Baked Products | 7.00 mg | 2% |
| 3015 | Cookie, sugar, refrigerated dough | Baked Products | 7.00 mg | 2% |
| 3016 | Pie, apple, commercial, 2 crust | Baked Products | 7.00 mg | 2% |
| 3017 | Pie, apple, homemade, 2 crust | Baked Products | 7.00 mg | 2% |
| 3018 | Candies, bars, Bit-O-Honey candy chews | Sweets | 7.00 mg | 2% |
| 3019 | Sweets, pie fillings, canned, cherry | Sweets | 7.00 mg | 2% |
| 3020 | Sweets, topping (spread), butterscotch or caramel | Sweets | 7.00 mg | 2% |
| 3021 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3022 | Rambutan, canned, syrup pack | Fruits and fruit juices | 7.00 mg | 2% |
| 3023 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 3024 | Soup, cream, mushroom, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 3025 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 3026 | Apricot, canned, heavy syrup, drained | Fruits and fruit juices | 7.00 mg | 2% |
| 3027 | Dessert topping (non dairy), frozen, low fat | Dairy and Egg Products | 7.00 mg | 2% |
| 3028 | Salad dressing, green goddess, regular | Fats and Oils | 7.00 mg | 2% |
| 3029 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 7.00 mg | 2% |
| 3030 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 7.00 mg | 2% |
| 3031 | Blueberry, wild, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 3032 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3033 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3034 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3035 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 3036 | Cake, pound, homemade | Baked Products | 7.00 mg | 2% |
| 3037 | Cheesecake, plain, with cherry topping, homemade | Baked Products | 7.00 mg | 2% |
| 3038 | Cream, whipping, 35% M.F., sweetened, whipped | Dairy and Egg Products | 7.00 mg | 2% |
| 3039 | Blueberry, wild, frozen | Fruits and fruit juices | 7.00 mg | 2% |
| 3040 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 7.00 mg | 2% |
| 3041 | Juice, apple and grape, with added vitamin C | Fruits and fruit juices | 7.00 mg | 2% |
| 3042 | Tea, chai latte, prepared with whole milk | Beverages | 7.00 mg | 2% |
| 3043 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 7.00 mg | 2% |
| 3044 | Pear, red anjou, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 3045 | Pear, bosc, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 3046 | Pear, green anjou, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 3047 | Soup, butternut squash, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 3048 | Soup, cream, mushroom, canned, condensed, reduced fat | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 3049 | Soup, tomato, ready-to-serve | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 3050 | Soup, broccoli cheese, canned, condensed, water added | Soups, Sauces and Gravies | 7.00 mg | 2% |
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