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 10201–10250 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10201 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10202 | Grapefruit juice, pink, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10203 | Celeriac, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10204 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 12.00 mg | 3% | CNF |
| 10205 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 12.00 mg | 3% | CNF |
| 10206 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 12.00 mg | 3% | CNF |
| 10207 | Plant-based beverage, soy, enriched, chocolate | Beverages | 12.00 mg | 3% | CNF |
| 10208 | Salad dressing, honey mustard, calorie-reduced | Fats and Oils | 12.00 mg | 3% | CNF |
| 10209 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% | CNF |
| 10210 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% | CNF |
| 10211 | Vinegar, balsamic | Spices and Herbs | 12.00 mg | 3% | CNF |
| 10212 | Beef, loin, tenderloin, steak, lean, raw | Beef Products | 12.00 mg | 3% | CNF |
| 10213 | Beef, loin, tenderloin, steak, lean and fat, 0mm (0") trim, raw | Beef Products | 12.00 mg | 3% | CNF |
| 10214 | Beef, loin, tenderloin, roast, lean, raw | Beef Products | 12.00 mg | 3% | CNF |
| 10215 | Beef, loin, tenderloin, roast, lean and fat, 0mm (0") trim, raw | Beef Products | 12.00 mg | 3% | CNF |
| 10216 | Beef, loin, strip loin (new york) steak, boneless, lean, raw | Beef Products | 12.00 mg | 3% | CNF |
| 10217 | Beef, hip, eye of round steak, boneless, lean, raw | Beef Products | 12.00 mg | 3% | CNF |
| 10218 | Beef, hip, eye of round steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 12.00 mg | 3% | CNF |
| 10219 | Beef, hip, eye of round roast, boneless, lean, raw | Beef Products | 12.00 mg | 3% | CNF |
| 10220 | Beef, hip, eye of round roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 12.00 mg | 3% | CNF |
| 10221 | Game meat, native, moose, lung, roasted | Lamb, Veal and Game | 12.00 mg | 3% | CNF |
| 10222 | Game meat, native, caribou (reindeer), lungs, raw | Lamb, Veal and Game | 12.00 mg | 3% | CNF |
| 10223 | Liverwurst spread | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10224 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 12.00 mg | 3% | CNF |
| 10225 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10226 | Sausage, smoked, pork, pre-cooked, reduced fat | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10227 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10228 | Lettuce, red leaf | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10229 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10230 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10231 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 10232 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 10233 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 10234 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 10235 | Tomato, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10236 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10237 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 10238 | Fast foods, entree, salad, vegetable, no dressing, with pasta and seafood | Fast Foods | 12.00 mg | 3% | CNF |
| 10239 | Fast foods, breakfast, french toast with butter | Fast Foods | 12.00 mg | 3% | CNF |
| 10240 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 10241 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 10242 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 10243 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% | CNF |
| 10244 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 12.00 mg | 3% | CNF |
| 10245 | Dessert, rennin, vanilla, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% | CNF |
| 10246 | Dessert, pudding, coconut, dry mix, regular, prepared with 2% milk | Sweets | 12.00 mg | 3% | CNF |
| 10247 | Dessert, pudding, coconut, dry mix, instant, prepared with 2% milk | Sweets | 12.00 mg | 3% | CNF |
| 10248 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 12.00 mg | 3% | CNF |
| 10249 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 12.00 mg | 3% | CNF |
| 10250 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 12.00 mg | 3% | CNF |
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