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 3101–3150 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3102 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3103 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3104 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3105 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3106 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3107 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3108 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3109 | Melons, casaba, raw | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3110 | Stew, pinto bean and hominy, badufsuki (Hopi) | American Indian/Alaska Native Foods | 11.00 mg | 3% |
| 3111 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 11.00 mg | 3% |
| 3112 | Puddings, lemon, dry mix, instant, prepared with whole milk | Sweets | 11.00 mg | 3% |
| 3113 | Puddings, lemon, dry mix, instant, prepared with 2% milk | Sweets | 11.00 mg | 3% |
| 3114 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3115 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3116 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3117 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3118 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3119 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3120 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3121 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3122 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 11.00 mg | 3% |
| 3123 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 11.00 mg | 3% |
| 3124 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% |
| 3125 | Cherry juice, tart | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3126 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3127 | Naranjilla (lulo) pulp, frozen, unsweetened | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3128 | Sapote, mamey, raw | Fruits and Fruit Juices | 11.00 mg | 3% |
| 3129 | Beverages, Chocolate-flavored drink, whey and milk based | Beverages | 11.00 mg | 3% |
| 3130 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 3131 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 11.00 mg | 3% |
| 3132 | Ice creams, vanilla, rich | Sweets | 11.00 mg | 3% |
| 3133 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% |
| 3134 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 11.00 mg | 3% |
| 3135 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 10.00 mg | 2% |
| 3136 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 10.00 mg | 2% |
| 3137 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 10.00 mg | 2% |
| 3138 | Pie, fried pies, lemon | Baked Products | 10.00 mg | 2% |
| 3139 | Cake, yellow, unenriched, dry mix | Baked Products | 10.00 mg | 2% |
| 3140 | Cake, yellow, enriched, dry mix | Baked Products | 10.00 mg | 2% |
| 3141 | Lemonade, powder, prepared with water | Beverages | 10.00 mg | 2% |
| 3142 | Alcoholic beverage, wine, table, white | Beverages | 10.00 mg | 2% |
| 3143 | Grapefruit juice, white, canned, sweetened | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3144 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 10.00 mg | 2% |
| 3145 | Beverages, milk beverage, reduced fat, flavored and sweetened, Ready-to-drink, added calcium, vitamin A and vitamin D | Beverages | 10.00 mg | 2% |
| 3146 | Beverages, Wine, non-alcoholic | Beverages | 10.00 mg | 2% |
| 3147 | Beverages, Carob-flavor beverage mix, powder, prepared with whole milk | Beverages | 10.00 mg | 2% |
| 3148 | Alcoholic beverage, wine, table, white, Chardonnay | Beverages | 10.00 mg | 2% |
| 3149 | Apricots, canned, juice pack, with skin, solids and liquids | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3150 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate | Baby Foods | 10.00 mg | 2% |
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