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 10501–10550 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10501 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10502 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10503 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10504 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10505 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10506 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10507 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10508 | Restaurant, Chinese, chicken chow mein | Restaurant Foods | 11.00 mg | 3% | USDA_SR |
| 10509 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 11.00 mg | 3% | USDA_SR |
| 10510 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10511 | Snacks, pork skins, plain | Snacks | 11.00 mg | 3% | USDA_SR |
| 10512 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10513 | Pork, cured, feet, pickled | Pork Products | 11.00 mg | 3% | USDA_SR |
| 10514 | Pork, fresh, variety meats and by-products, stomach, raw | Pork Products | 11.00 mg | 3% | USDA_SR |
| 10515 | Cherry juice, tart | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10516 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10517 | Naranjilla (lulo) pulp, frozen, unsweetened | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10518 | Sapote, mamey, raw | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10519 | Babyfood, meat, beef with vegetables, toddler | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10520 | Beverages, Chocolate-flavored drink, whey and milk based | Beverages | 11.00 mg | 3% | USDA_SR |
| 10521 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10522 | Frankfurter, beef, low fat | Sausages and Luncheon Meats | 11.00 mg | 3% | USDA_SR |
| 10523 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10524 | Ice creams, vanilla, rich | Sweets | 11.00 mg | 3% | USDA_SR |
| 10525 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% | USDA_SR |
| 10526 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10527 | Babyfood, vegetables, jarred, squash, all stages | Babyfoods | 11.00 mg | 3% | CNF |
| 10528 | Babyfood, dinner, jarred or frozen, turkey with rice or barley and vegetables, all stages | Babyfoods | 11.00 mg | 3% | CNF |
| 10529 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 11.00 mg | 3% | CNF |
| 10530 | Cereal, hot, cream of wheat, instant: whole grain, dry | Breakfast cereals | 11.00 mg | 3% | CNF |
| 10531 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 11.00 mg | 3% | CNF |
| 10532 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 11.00 mg | 3% | CNF |
| 10533 | Soup, beef barley, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 11.00 mg | 3% | CNF |
| 10534 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10535 | Sausage, Oktoberfest, raw | Sausages and Luncheon meats | 11.00 mg | 3% | CNF |
| 10536 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 11.00 mg | 3% | CNF |
| 10537 | Deli-meat, Old fashioned smoked brisket, sliced | Sausages and Luncheon meats | 11.00 mg | 3% | CNF |
| 10538 | Deli-meat, corned beef, shaved | Sausages and Luncheon meats | 11.00 mg | 3% | CNF |
| 10539 | Wiener (frankfurter), European | Sausages and Luncheon meats | 11.00 mg | 3% | CNF |
| 10540 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 11.00 mg | 3% | CNF |
| 10541 | Yogourt, vanilla flavoured, with added Vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10542 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 11.00 mg | 3% | CNF |
| 10543 | Yogourt, fruit flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10544 | Yogourt, plain, fresh cheese-type (quark), fat free, no salt added | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10545 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10546 | Yogourt, coffee flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10547 | Yogourt, vanilla flavoured (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10548 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10549 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10550 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
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