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 3051–3100 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Bread, cinnamon | Baked Products | 11.00 mg | 3% |
| 3052 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 11.00 mg | 3% |
| 3053 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 11.00 mg | 3% |
| 3054 | Cherries, sweet, raw | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3055 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3056 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 11.00 mg | 3% |
| 3057 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 11.00 mg | 3% |
| 3058 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 11.00 mg | 3% |
| 3059 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 11.00 mg | 3% |
| 3060 | Yogurt, Greek, nonfat, strawberry, DANNON OIKOS | Dairy and Egg Products | 11.00 mg | 3% |
| 3061 | Yogurt, Greek, nonfat, vanilla, CHOBANI | Dairy and Egg Products | 11.00 mg | 3% |
| 3062 | Ice cream bar, stick or nugget, with crunch coating | Dairy and Egg Products | 11.00 mg | 3% |
| 3063 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% |
| 3064 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% |
| 3065 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 11.00 mg | 3% |
| 3066 | Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 11.00 mg | 3% |
| 3067 | Milk, buttermilk, fluid, cultured, lowfat | Dairy and Egg Products | 11.00 mg | 3% |
| 3068 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% |
| 3069 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 11.00 mg | 3% |
| 3070 | Fast foods, strawberry banana smoothie made with ice and low-fat yogurt | Fast Foods | 11.00 mg | 3% |
| 3071 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3072 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3073 | Turnips, raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3074 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3075 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3076 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3077 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3078 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3079 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3080 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3081 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3082 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3083 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3084 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3085 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3086 | Potatoes, hash brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3087 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3088 | Celery, raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3089 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3090 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3091 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3092 | Milk, fluid, nonfat, calcium fortified (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% |
| 3093 | CRACKER BARREL, coleslaw | Restaurant Foods | 11.00 mg | 3% |
| 3094 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3095 | Desserts, egg custard, baked, prepared-from-recipe | Sweets | 11.00 mg | 3% |
| 3096 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3097 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3098 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3099 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3100 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 11.00 mg | 3% |
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