Foods high in Magnesium (USDA SR Legacy)

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 6101–6150 of 7,208 foods

#	Food	Category	Per 100 g	% DV
6101	Restaurant, family style, coleslaw	Restaurant Foods	10.00 mg	2%
6102	APPLEBEE'S, coleslaw	Restaurant Foods	10.00 mg	2%
6103	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted	Baby Foods	10.00 mg	2%
6104	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted	Baby Foods	10.00 mg	2%
6105	Rice and vermicelli mix, beef flavor, prepared with 80% margarine	Meals, Entrees, and Side Dishes	10.00 mg	2%
6106	Puddings, banana, dry mix, regular, prepared with whole milk	Sweets	10.00 mg	2%
6107	Candies, HERSHEY'S SKOR Toffee Bar	Sweets	10.00 mg	2%
6108	Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	10.00 mg	2%
6109	Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	10.00 mg	2%
6110	Beef, variety meats and by-products, lungs, cooked, braised	Beef Products	10.00 mg	2%
6111	Carrots, baby, raw	Vegetables and Vegetable Products	10.00 mg	2%
6112	Mountain yam, hawaii, cooked, steamed, with salt	Vegetables and Vegetable Products	10.00 mg	2%
6113	Asparagus, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%
6114	Rutabagas, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%
6115	Mountain yam, hawaii, cooked, steamed, without salt	Vegetables and Vegetable Products	10.00 mg	2%
6116	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Fruits and Fruit Juices	10.00 mg	2%
6117	Clementines, raw	Fruits and Fruit Juices	10.00 mg	2%
6118	Jackfruit, canned, syrup pack	Fruits and Fruit Juices	10.00 mg	2%
6119	Jujube, raw	Fruits and Fruit Juices	10.00 mg	2%
6120	Babyfood, grape juice, no sugar, canned	Baby Foods	10.00 mg	2%
6121	Babyfood, dessert, banana yogurt, strained	Baby Foods	10.00 mg	2%
6122	Beef, bologna, reduced sodium	Sausages and Luncheon Meats	10.00 mg	2%
6123	Frozen yogurts, flavors other than chocolate	Sweets	10.00 mg	2%
6124	Babyfood, mixed fruit juice with low fat yogurt	Baby Foods	10.00 mg	2%
6125	Babyfood, banana juice with low fat yogurt	Baby Foods	10.00 mg	2%
6126	Restaurant, Latino, tripe soup	Restaurant Foods	10.00 mg	2%
6127	Squash, Indian, raw (Navajo)	American Indian/Alaska Native Foods	10.00 mg	2%
6128	Muffin, blueberry, commercially prepared, low-fat	Baked Products	10.00 mg	2%
6129	Pork, cured, ham, patties, unheated	Pork Products	10.00 mg	2%
6130	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Fruits and Fruit Juices	10.00 mg	2%
6131	Orange Pineapple Juice Blend	Fruits and Fruit Juices	10.00 mg	2%
6132	Watermelon, raw	Fruits and Fruit Juices	10.00 mg	2%
6133	Syrup, Cane	Sweets	10.00 mg	2%
6134	Pie fillings, blueberry, canned	Sweets	10.00 mg	2%
6135	Hearts of palm, raw	Vegetables and Vegetable Products	10.00 mg	2%
6136	Restaurant, Chinese, fried rice, without meat	Restaurant Foods	10.00 mg	2%
6137	Melon, banana (Navajo)	American Indian/Alaska Native Foods	10.00 mg	2%
6138	Cream puff, eclair, custard or cream filled, iced	Baked Products	10.00 mg	2%
6139	Alcoholic beverage, wine, dessert, dry	Beverages	9.00 mg	2%
6140	Cake, pudding-type, white, unenriched, dry mix	Baked Products	9.00 mg	2%
6141	Strudel, apple	Baked Products	9.00 mg	2%
6142	Cake, pudding-type, yellow, dry mix	Baked Products	9.00 mg	2%
6143	Lamb, Australian, imported, fresh, external fat, raw	Lamb, Veal, and Game Products	9.00 mg	2%
6144	Soup, hot and sour, Chinese restaurant	Soups, Sauces, and Gravies	9.00 mg	2%
6145	Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C	Snacks	9.00 mg	2%
6146	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	9.00 mg	2%
6147	Grapefruit, raw, white, California	Fruits and Fruit Juices	9.00 mg	2%
6148	Grapefruit, raw, white, all areas	Fruits and Fruit Juices	9.00 mg	2%
6149	Grapefruit, raw, pink and red, California and Arizona	Fruits and Fruit Juices	9.00 mg	2%
6150	Grapefruit, raw, pink and red, all areas	Fruits and Fruit Juices	9.00 mg	2%

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Foods high in Magnesium (USDA SR Legacy)

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