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 5901–5950 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5901 | CRACKER BARREL, coleslaw | Restaurant Foods | 11.00 mg | 3% |
| 5902 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5903 | Desserts, egg custard, baked, prepared-from-recipe | Sweets | 11.00 mg | 3% |
| 5904 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 11.00 mg | 3% |
| 5905 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 11.00 mg | 3% |
| 5906 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5907 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5908 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5909 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5910 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5911 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5912 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5913 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5914 | Pork, cured, ham, separable fat, boneless, unheated | Pork Products | 11.00 mg | 3% |
| 5915 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5916 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5917 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5918 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5919 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5920 | Melons, casaba, raw | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5921 | Pork, oriental style, dehydrated | Pork Products | 11.00 mg | 3% |
| 5922 | Stew, pinto bean and hominy, badufsuki (Hopi) | American Indian/Alaska Native Foods | 11.00 mg | 3% |
| 5923 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 11.00 mg | 3% |
| 5924 | Puddings, lemon, dry mix, instant, prepared with whole milk | Sweets | 11.00 mg | 3% |
| 5925 | Puddings, lemon, dry mix, instant, prepared with 2% milk | Sweets | 11.00 mg | 3% |
| 5926 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 11.00 mg | 3% |
| 5927 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 11.00 mg | 3% |
| 5928 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 11.00 mg | 3% |
| 5929 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5930 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5931 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5932 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5933 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5934 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5935 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5936 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5937 | Restaurant, Chinese, chicken chow mein | Restaurant Foods | 11.00 mg | 3% |
| 5938 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 11.00 mg | 3% |
| 5939 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 11.00 mg | 3% |
| 5940 | Snacks, pork skins, plain | Snacks | 11.00 mg | 3% |
| 5941 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% |
| 5942 | Pork, cured, feet, pickled | Pork Products | 11.00 mg | 3% |
| 5943 | Pork, fresh, variety meats and by-products, stomach, raw | Pork Products | 11.00 mg | 3% |
| 5944 | Cherry juice, tart | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5945 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5946 | Naranjilla (lulo) pulp, frozen, unsweetened | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5947 | Sapote, mamey, raw | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5948 | Babyfood, meat, beef with vegetables, toddler | Baby Foods | 11.00 mg | 3% |
| 5949 | Beverages, Chocolate-flavored drink, whey and milk based | Beverages | 11.00 mg | 3% |
| 5950 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% |
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