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 301–341 of 341 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 8.56 mg | 2% |
| 302 | Almond milk, unsweetened, plain, refrigerated | Beverages | 8.25 mg | 2% |
| 303 | Tomato, roma | Vegetables and Vegetable Products | 8.09 mg | 2% |
| 304 | Tomato, roma | Vegetables and Vegetable Products | 8.09 mg | 2% |
| 305 | Peaches, yellow, raw | Fruits and Fruit Juices | 8.00 mg | 2% |
| 306 | Grape juice, purple, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 7.87 mg | 2% |
| 307 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 7.75 mg | 2% |
| 308 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 7.12 mg | 2% |
| 309 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 7.12 mg | 2% |
| 310 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 7.10 mg | 2% |
| 311 | Juice, pomegranate, from concentrate, shelf-stable | Fruits and Fruit Juices | 6.86 mg | 2% |
| 312 | Almond milk, unsweetened, plain, shelf stable | Beverages | 6.79 mg | 2% |
| 313 | Almond milk, unsweetened, plain, shelf stable | Beverages | 6.79 mg | 2% |
| 314 | Plum, black, with skin, raw | Fruits and Fruit Juices | 6.62 mg | 2% |
| 315 | Pear, Anjou, green, with skin, raw | Fruits and Fruit Juices | 6.49 mg | 2% |
| 316 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 6.31 mg | 2% |
| 317 | Blueberries, raw | Fruits and Fruit Juices | 6.18 mg | 1% |
| 318 | Blueberries, raw | Fruits and Fruit Juices | 6.18 mg | 1% |
| 319 | Cream, heavy | Dairy and Egg Products | 5.97 mg | 1% |
| 320 | Oat milk, unsweetened, plain, refrigerated | Beverages | 5.91 mg | 1% |
| 321 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.70 mg | 1% |
| 322 | Pears, raw, bartlett | Fruits and Fruit Juices | 5.70 mg | 1% |
| 323 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 5.10 mg | 1% |
| 324 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 5.05 mg | 1% |
| 325 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 5.00 mg | 1% |
| 326 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 4.95 mg | 1% |
| 327 | Apple juice, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 4.86 mg | 1% |
| 328 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 4.70 mg | 1% |
| 329 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 4.70 mg | 1% |
| 330 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 4.70 mg | 1% |
| 331 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 4.67 mg | 1% |
| 332 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 4.38 mg | 1% |
| 333 | Grape juice, white, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 4.27 mg | 1% |
| 334 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 4.20 mg | 1% |
| 335 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 4.15 mg | 1% |
| 336 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 3.94 mg | 1% |
| 337 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 3.94 mg | 1% |
| 338 | Butter, stick, unsalted | Dairy and Egg Products | 1.60 mg | 0% |
| 339 | Butter, stick, salted | Dairy and Egg Products | 1.60 mg | 0% |
| 340 | Sugars, granulated | Sweets | 0.30 mg | 0% |
| 341 | Sugars, granulated | Sweets | 0.30 mg | 0% |
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