Foods high in Magnesium

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 10801–10850 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
10801	Tomatoes, green, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10802	Peppers, sweet, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10803	Peppers, sweet, green, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10804	Onions, frozen, whole, unprepared	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10805	Chicory, witloof, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10806	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10807	Beef, variety meats and by-products, thymus, cooked, braised	Beef Products	10.00 mg	2%	USDA_SR
10808	Mushrooms, portabella, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10809	Tomatoes, red, ripe, canned, packed in tomato juice, no salt added	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10810	Peppers, sweet, red, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10811	Peppers, sweet, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10812	Waxgourd, (chinese preserving melon), raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10813	Turnips, frozen, unprepared	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10814	Tomatoes, red, ripe, canned, packed in tomato juice	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10815	Onions, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10816	Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10817	Pineapple, frozen, chunks, sweetened	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10818	Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10819	Oranges, raw, Florida	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10820	Oranges, raw, California, valencias	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10821	Melons, honeydew, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10822	Mangos, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10823	Eggs, scrambled, frozen mixture	Dairy and Egg Products	10.00 mg	2%	USDA_SR
10824	Mushrooms, maitake, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10825	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10826	Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10827	Radishes, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10828	Asparagus, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10829	Asparagus, canned, drained solids	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10830	Orange-grapefruit juice, canned or bottled, unsweetened	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10831	Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10832	Orange juice, canned, unsweetened	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10833	Oranges, raw, all commercial varieties	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10834	Longans, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10835	Litchis, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10836	Alcoholic beverage, wine, light	Beverages	10.00 mg	2%	USDA_SR
10837	Alcoholic beverage, wine, cooking	Beverages	10.00 mg	2%	USDA_SR
10838	Babyfood, juice, orange-carrot	Baby Foods	10.00 mg	2%	USDA_SR
10839	Restaurant, family style, coleslaw	Restaurant Foods	10.00 mg	2%	USDA_SR
10840	APPLEBEE'S, coleslaw	Restaurant Foods	10.00 mg	2%	USDA_SR
10841	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted	Baby Foods	10.00 mg	2%	USDA_SR
10842	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted	Baby Foods	10.00 mg	2%	USDA_SR
10843	Rice and vermicelli mix, beef flavor, prepared with 80% margarine	Meals, Entrees, and Side Dishes	10.00 mg	2%	USDA_SR
10844	Puddings, banana, dry mix, regular, prepared with whole milk	Sweets	10.00 mg	2%	USDA_SR
10845	Candies, HERSHEY'S SKOR Toffee Bar	Sweets	10.00 mg	2%	USDA_SR
10846	Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	10.00 mg	2%	USDA_SR
10847	Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	10.00 mg	2%	USDA_SR
10848	Beef, variety meats and by-products, lungs, cooked, braised	Beef Products	10.00 mg	2%	USDA_SR
10849	Carrots, baby, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10850	Mountain yam, hawaii, cooked, steamed, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR

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Foods high in Magnesium

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