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 10451–10500 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10451 | Turnips, raw | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10452 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10453 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10454 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10455 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10456 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10457 | Beef, cured, breakfast strips, raw or unheated | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10458 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10459 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10460 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10461 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10462 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10463 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10464 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10465 | Potatoes, hash brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10466 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10467 | Celery, raw | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10468 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10469 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10470 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10471 | Milk, fluid, nonfat, calcium fortified (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10472 | CRACKER BARREL, coleslaw | Restaurant Foods | 11.00 mg | 3% | USDA_SR |
| 10473 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10474 | Desserts, egg custard, baked, prepared-from-recipe | Sweets | 11.00 mg | 3% | USDA_SR |
| 10475 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10476 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10477 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10478 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10479 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10480 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10481 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10482 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10483 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10484 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10485 | Pork, cured, ham, separable fat, boneless, unheated | Pork Products | 11.00 mg | 3% | USDA_SR |
| 10486 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10487 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10488 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10489 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10490 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10491 | Melons, casaba, raw | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10492 | Pork, oriental style, dehydrated | Pork Products | 11.00 mg | 3% | USDA_SR |
| 10493 | Stew, pinto bean and hominy, badufsuki (Hopi) | American Indian/Alaska Native Foods | 11.00 mg | 3% | USDA_SR |
| 10494 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 11.00 mg | 3% | USDA_SR |
| 10495 | Puddings, lemon, dry mix, instant, prepared with whole milk | Sweets | 11.00 mg | 3% | USDA_SR |
| 10496 | Puddings, lemon, dry mix, instant, prepared with 2% milk | Sweets | 11.00 mg | 3% | USDA_SR |
| 10497 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10498 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10499 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10500 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
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