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 3201–3250 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Salad dressing, russian dressing | Fats and Oils | 10.00 mg | 2% |
| 3202 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained | Baby Foods | 10.00 mg | 2% |
| 3203 | Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI | Dairy and Egg Products | 10.00 mg | 2% |
| 3204 | Yogurt, Greek, vanilla, lowfat | Dairy and Egg Products | 10.00 mg | 2% |
| 3205 | Yogurt, Greek, fruit, whole milk | Dairy and Egg Products | 10.00 mg | 2% |
| 3206 | Yogurt, Greek, vanilla, nonfat | Dairy and Egg Products | 10.00 mg | 2% |
| 3207 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 10.00 mg | 2% |
| 3208 | Whey, acid, fluid | Dairy and Egg Products | 10.00 mg | 2% |
| 3209 | Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk | Dairy and Egg Products | 10.00 mg | 2% |
| 3210 | Sweeteners, for baking, brown, contains sugar and sucralose | Sweets | 10.00 mg | 2% |
| 3211 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3212 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3213 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3214 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3215 | Tomatoes, green, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3216 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3217 | Peppers, sweet, green, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3218 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3219 | Chicory, witloof, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3220 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3221 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3222 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3223 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3224 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3225 | Waxgourd, (chinese preserving melon), raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3226 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3227 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3228 | Onions, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3229 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3230 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3231 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3232 | Oranges, raw, Florida | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3233 | Oranges, raw, California, valencias | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3234 | Melons, honeydew, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3235 | Mangos, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3236 | Eggs, scrambled, frozen mixture | Dairy and Egg Products | 10.00 mg | 2% |
| 3237 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3238 | Carrots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3239 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3240 | Radishes, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3241 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3242 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 3243 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3244 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3245 | Orange juice, canned, unsweetened | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3246 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3247 | Longans, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3248 | Litchis, raw | Fruits and Fruit Juices | 10.00 mg | 2% |
| 3249 | Alcoholic beverage, wine, light | Beverages | 10.00 mg | 2% |
| 3250 | Alcoholic beverage, wine, cooking | Beverages | 10.00 mg | 2% |
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