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 6201–6250 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6201 | Babyfood, fruit, pears, junior | Baby Foods | 9.00 mg | 2% |
| 6202 | Egg, whole, raw, frozen, salted, pasteurized | Dairy and Egg Products | 9.00 mg | 2% |
| 6203 | Cream, fluid, light (coffee cream or table cream) | Dairy and Egg Products | 9.00 mg | 2% |
| 6204 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6205 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6206 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6207 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6208 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6209 | KFC, Coleslaw | Fast Foods | 9.00 mg | 2% |
| 6210 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6211 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6212 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6213 | Beans, mung, mature seeds, sprouted, canned, drained solids | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6214 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6215 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6216 | Onions, sweet, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6217 | Onions, yellow, sauteed | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6218 | Persimmons, japanese, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6219 | Peaches, yellow, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6220 | Nectarines, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6221 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 9.00 mg | 2% |
| 6222 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 9.00 mg | 2% |
| 6223 | Puddings, banana, dry mix, instant, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 6224 | Ice creams, vanilla, light, no sugar added | Sweets | 9.00 mg | 2% |
| 6225 | Puddings, vanilla, dry mix, regular, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 6226 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6227 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6228 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6229 | Mushrooms, white, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6230 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6231 | Pork, fresh, composite of separable fat, with added solution, raw | Pork Products | 9.00 mg | 2% |
| 6232 | DENNY'S, coleslaw | Restaurant Foods | 9.00 mg | 2% |
| 6233 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 9.00 mg | 2% |
| 6234 | Syrups, table blends, corn, refiner, and sugar | Sweets | 9.00 mg | 2% |
| 6235 | Sugars, brown | Sweets | 9.00 mg | 2% |
| 6236 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6237 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6238 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6239 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6240 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6241 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6242 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 6243 | Pork, fresh, separable fat, cooked | Pork Products | 9.00 mg | 2% |
| 6244 | Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6245 | Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6246 | Feijoa, raw | Fruits and Fruit Juices | 9.00 mg | 2% |
| 6247 | Restaurant, Chinese, vegetable chow mein, without meat or noodles | Restaurant Foods | 9.00 mg | 2% |
| 6248 | Pie crust, refrigerated, regular, baked | Baked Products | 9.00 mg | 2% |
| 6249 | Pork, cured, separable fat (from ham and arm picnic), roasted | Pork Products | 9.00 mg | 2% |
| 6250 | Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered | Pork Products | 9.00 mg | 2% |
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