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 10651–10700 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10651 | Soup, chicken vegetable (includes gumbo), ready-to-serve | Soups, Sauces and Gravies | 11.00 mg | 3% | CNF |
| 10652 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10653 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10654 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10655 | Milk, fluid, buttermilk, cultured, 1% M.F. | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10656 | Milk, fluid, skim | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10657 | Milk, fluid, partly skimmed, 1% M.F. | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10658 | Milk, fluid, partly skimmed, 2% M.F. | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10659 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10660 | Cheese, ricotta, with whole milk | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10661 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 11.00 mg | 3% | CNF |
| 10662 | Chinese dish, chow mein, chicken | Mixed Dishes | 11.00 mg | 3% | CNF |
| 10663 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 10.98 mg | 3% | USDA_FF |
| 10664 | Celery, raw | Vegetables and Vegetable Products | 10.93 mg | 3% | USDA_FF |
| 10665 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 10.80 mg | 3% | USDA_FF |
| 10666 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 10.80 mg | 3% | USDA_FF |
| 10667 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 10.75 mg | 3% | USDA_FF |
| 10668 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 10.73 mg | 3% | USDA_FF |
| 10669 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 10.70 mg | 3% | USDA_FF |
| 10670 | Oranges, raw, navels | Fruits and Fruit Juices | 10.70 mg | 3% | USDA_FF |
| 10671 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 10.70 mg | 3% | USDA_FF |
| 10672 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 10.70 mg | 3% | USDA_FF |
| 10673 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 10.70 mg | 3% | USDA_FF |
| 10674 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 10.70 mg | 3% | USDA_FF |
| 10675 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 10.64 mg | 3% | USDA_FF |
| 10676 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 10.61 mg | 3% | USDA_FF |
| 10677 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 10.60 mg | 3% | USDA_FF |
| 10678 | Mango, Ataulfo, peeled, raw | Fruits and Fruit Juices | 10.57 mg | 3% | USDA_FF |
| 10679 | Squid (calamari), frozen, tubes only | Finfish and Shellfish Products | 10.52 mg | 3% | USDA_FF |
| 10680 | Mushroom, beech | Vegetables and Vegetable Products | 10.49 mg | 2% | USDA_FF |
| 10681 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 10.43 mg | 2% | USDA_FF |
| 10682 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 10.43 mg | 2% | USDA_FF |
| 10683 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 10.40 mg | 2% | USDA_FF |
| 10684 | Turnips, raw | Vegetables and Vegetable Products | 10.39 mg | 2% | USDA_FF |
| 10685 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 10.34 mg | 2% | USDA_FF |
| 10686 | Mango, Tommy Atkins, peeled, raw | Fruits and Fruit Juices | 10.26 mg | 2% | USDA_FF |
| 10687 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 10.26 mg | 2% | USDA_FF |
| 10688 | Mushroom, crimini | Vegetables and Vegetable Products | 10.25 mg | 2% | USDA_FF |
| 10689 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 10.19 mg | 2% | USDA_FF |
| 10690 | Mushrooms, white button | Vegetables and Vegetable Products | 10.16 mg | 2% | USDA_FF |
| 10691 | Mushrooms, white button | Vegetables and Vegetable Products | 10.16 mg | 2% | USDA_FF |
| 10692 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 10.11 mg | 2% | USDA_FF |
| 10693 | Cream, sour, full fat | Dairy and Egg Products | 10.11 mg | 2% | USDA_FF |
| 10694 | Veal, composite of trimmed retail cuts, separable fat, cooked | Lamb, Veal, and Game Products | 10.00 mg | 2% | USDA_SR |
| 10695 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 10.00 mg | 2% | USDA_SR |
| 10696 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 10.00 mg | 2% | USDA_SR |
| 10697 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 10.00 mg | 2% | USDA_SR |
| 10698 | Pie, fried pies, lemon | Baked Products | 10.00 mg | 2% | USDA_SR |
| 10699 | Cake, yellow, unenriched, dry mix | Baked Products | 10.00 mg | 2% | USDA_SR |
| 10700 | Cake, yellow, enriched, dry mix | Baked Products | 10.00 mg | 2% | USDA_SR |
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