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 10351–10400 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10351 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 11.26 mg | 3% | USDA_FF |
| 10352 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 11.20 mg | 3% | USDA_FF |
| 10353 | Egg, whole, raw, frozen, pasteurized | Dairy and Egg Products | 11.20 mg | 3% | USDA_FF |
| 10354 | Carrots, baby, raw | Vegetables and Vegetable Products | 11.06 mg | 3% | USDA_FF |
| 10355 | Mushroom, maitake | Vegetables and Vegetable Products | 11.04 mg | 3% | USDA_FF |
| 10356 | Buttermilk, low fat | Dairy and Egg Products | 11.03 mg | 3% | USDA_FF |
| 10357 | Sourdough culture, 100% hydration (liquid) | 11.00 mg | 3% | CUSTOM | |
| 10358 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water | Beverages | 11.00 mg | 3% | USDA_SR |
| 10359 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 11.00 mg | 3% | USDA_SR |
| 10360 | Bread, stuffing, dry mix, prepared | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10361 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG,Gerolsteiner naturally sparkling mineral water, | Beverages | 11.00 mg | 3% | USDA_SR |
| 10362 | Beef, New Zealand, imported, brisket navel end, separable lean and fat, cooked, braised | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10363 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10364 | Sausage, smoked link sausage, pork | Sausages and Luncheon Meats | 11.00 mg | 3% | USDA_SR |
| 10365 | Mortadella, beef, pork | Sausages and Luncheon Meats | 11.00 mg | 3% | USDA_SR |
| 10366 | CAMPBELL'S CHUNKY, New England Clam Chowder | Soups, Sauces, and Gravies | 11.00 mg | 3% | USDA_SR |
| 10367 | Lamb, variety meats and by-products, lungs, cooked, braised | Lamb, Veal, and Game Products | 11.00 mg | 3% | USDA_SR |
| 10368 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10369 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10370 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10371 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10372 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10373 | Pork sausage, reduced sodium, cooked | Sausages and Luncheon Meats | 11.00 mg | 3% | USDA_SR |
| 10374 | Frankfurter, meat and poultry, unheated | Sausages and Luncheon Meats | 11.00 mg | 3% | USDA_SR |
| 10375 | Knackwurst, knockwurst, pork, beef | Sausages and Luncheon Meats | 11.00 mg | 3% | USDA_SR |
| 10376 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 11.00 mg | 3% | USDA_SR |
| 10377 | Corned beef loaf, jellied | Sausages and Luncheon Meats | 11.00 mg | 3% | USDA_SR |
| 10378 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10379 | Babyfood, dinner, mixed vegetable, strained | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10380 | Babyfood, vegetables, carrots, junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10381 | Babyfood, dinner, spaghetti and tomato and meat, junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10382 | Babyfood, dinner, beef lasagna, toddler | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10383 | Babyfood, meat, meat sticks, junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10384 | Babyfood, meat, ham, junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10385 | Babyfood, meat, beef, strained | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10386 | Sour cream, reduced fat | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10387 | Milk, fluid, 1% fat, without added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10388 | Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10389 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10390 | Chicken pot pie, frozen entree, prepared | Meals, Entrees, and Side Dishes | 11.00 mg | 3% | USDA_SR |
| 10391 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 11.00 mg | 3% | USDA_SR |
| 10392 | Alcoholic beverage, wine, table, all | Beverages | 11.00 mg | 3% | USDA_SR |
| 10393 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG (Gerolsteiner), naturally sparkling, mineral bottled water | Beverages | 11.00 mg | 3% | USDA_SR |
| 10394 | Beverages, Acai berry drink, fortified | Beverages | 11.00 mg | 3% | USDA_SR |
| 10395 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10396 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | Breakfast Cereals | 11.00 mg | 3% | USDA_SR |
| 10397 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10398 | Pie, egg custard, commercially prepared | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10399 | Cake, cheesecake, commercially prepared | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10400 | Cake, sponge, commercially prepared | Baked Products | 11.00 mg | 3% | USDA_SR |
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