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 9401–9450 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9401 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9402 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9403 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9404 | Cabbage, kimchi | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9405 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9406 | Beef, cured, corned beef, brisket, raw | Beef Products | 14.00 mg | 3% | USDA_SR |
| 9407 | Beef, variety meats and by-products, thymus, raw | Beef Products | 14.00 mg | 3% | USDA_SR |
| 9408 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9409 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9410 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9411 | Oranges, raw, with peel | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 9412 | Melon balls, frozen | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 9413 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 14.00 mg | 3% | USDA_SR |
| 9414 | T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 14.00 mg | 3% | USDA_SR |
| 9415 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9416 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 14.00 mg | 3% | USDA_SR |
| 9417 | Snacks, fruit leather, pieces, with vitamin C | Snacks | 14.00 mg | 3% | USDA_SR |
| 9418 | Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw | Beef Products | 14.00 mg | 3% | USDA_SR |
| 9419 | Beef, rib, shortribs, separable lean and fat, choice, raw | Beef Products | 14.00 mg | 3% | USDA_SR |
| 9420 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9421 | Grape leaves, canned | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9422 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9423 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9424 | Eggplant, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9425 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9426 | Pork, cured, ham and water product, shank, bone-in, separable lean and fat, unheated | Pork Products | 14.00 mg | 3% | USDA_SR |
| 9427 | Pork, cured, ham and water product, slice, bone-in, separable lean and fat, unheated | Pork Products | 14.00 mg | 3% | USDA_SR |
| 9428 | Pork, cured, ham and water product, slice, bone-in, separable lean only, unheated | Pork Products | 14.00 mg | 3% | USDA_SR |
| 9429 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9430 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 9431 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 9432 | Potatoes, canned, drained solids, no salt added | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9433 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 14.00 mg | 3% | USDA_SR |
| 9434 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 14.00 mg | 3% | USDA_SR |
| 9435 | Puddings, coconut cream, dry mix, instant, prepared with whole milk | Sweets | 14.00 mg | 3% | USDA_SR |
| 9436 | Frozen yogurts, vanilla, soft-serve | Sweets | 14.00 mg | 3% | USDA_SR |
| 9437 | Ice creams, strawberry | Sweets | 14.00 mg | 3% | USDA_SR |
| 9438 | Puddings, coconut cream, dry mix, instant, prepared with 2% milk | Sweets | 14.00 mg | 3% | USDA_SR |
| 9439 | Beef, ground, 70% lean meat / 30% fat, raw | Beef Products | 14.00 mg | 3% | USDA_SR |
| 9440 | Beef, variety meats and by-products, lungs, raw | Beef Products | 14.00 mg | 3% | USDA_SR |
| 9441 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9442 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9443 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9444 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9445 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9446 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9447 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9448 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9449 | Asparagus, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 9450 | Pork, fresh, variety meats and by-products, brain, raw | Pork Products | 14.00 mg | 3% | USDA_SR |
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