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 10851–10900 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
10851	Asparagus, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10852	Rutabagas, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10853	Mountain yam, hawaii, cooked, steamed, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10854	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10855	Clementines, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10856	Jackfruit, canned, syrup pack	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10857	Jujube, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10858	Babyfood, grape juice, no sugar, canned	Baby Foods	10.00 mg	2%	USDA_SR
10859	Babyfood, dessert, banana yogurt, strained	Baby Foods	10.00 mg	2%	USDA_SR
10860	Beef, bologna, reduced sodium	Sausages and Luncheon Meats	10.00 mg	2%	USDA_SR
10861	Frozen yogurts, flavors other than chocolate	Sweets	10.00 mg	2%	USDA_SR
10862	Babyfood, mixed fruit juice with low fat yogurt	Baby Foods	10.00 mg	2%	USDA_SR
10863	Babyfood, banana juice with low fat yogurt	Baby Foods	10.00 mg	2%	USDA_SR
10864	Restaurant, Latino, tripe soup	Restaurant Foods	10.00 mg	2%	USDA_SR
10865	Squash, Indian, raw (Navajo)	American Indian/Alaska Native Foods	10.00 mg	2%	USDA_SR
10866	Muffin, blueberry, commercially prepared, low-fat	Baked Products	10.00 mg	2%	USDA_SR
10867	Pork, cured, ham, patties, unheated	Pork Products	10.00 mg	2%	USDA_SR
10868	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10869	Orange Pineapple Juice Blend	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10870	Watermelon, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
10871	Syrup, Cane	Sweets	10.00 mg	2%	USDA_SR
10872	Pie fillings, blueberry, canned	Sweets	10.00 mg	2%	USDA_SR
10873	Hearts of palm, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
10874	Restaurant, Chinese, fried rice, without meat	Restaurant Foods	10.00 mg	2%	USDA_SR
10875	Melon, banana (Navajo)	American Indian/Alaska Native Foods	10.00 mg	2%	USDA_SR
10876	Cream puff, eclair, custard or cream filled, iced	Baked Products	10.00 mg	2%	USDA_SR
10877	Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D	Fruits and fruit juices	10.00 mg	2%	CNF
10878	Babyfood, fruit, jarred, apricot and other fruit	Babyfoods	10.00 mg	2%	CNF
10879	Yogourt, Greek style, fruit flavoured, 2% M.F.	Fats and Oils	10.00 mg	2%	CNF
10880	Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added	Soups, Sauces and Gravies	10.00 mg	2%	CNF
10881	Soup, tomato noodle, ready-to-serve	Soups, Sauces and Gravies	10.00 mg	2%	CNF
10882	Soup, cream, celery, canned, condensed, reduced fat	Soups, Sauces and Gravies	10.00 mg	2%	CNF
10883	Sausage, spicy beef and roasted red pepper, cooked	Sausages and Luncheon meats	10.00 mg	2%	CNF
10884	Sausage, smoked, with cheddar cheese, pre-cooked, reheated	Sausages and Luncheon meats	10.00 mg	2%	CNF
10885	Sausage, Polish, smoked, pre-cooked, reheated	Sausages and Luncheon meats	10.00 mg	2%	CNF
10886	Juice drink, orange, Calorie-reduced	Beverages	10.00 mg	2%	CNF
10887	Chinese dish, fried rice without meat, restaurant prepared	Mixed Dishes	10.00 mg	2%	CNF
10888	Sweets, syrups, cane	Sweets	10.00 mg	2%	CNF
10889	Grains, rice and vermicelli mix, beef flavour, prepared with margarine	Cereals, Grains and Pasta	10.00 mg	2%	CNF
10890	Grains, rice and vermicelli mix, chicken flavour, prepared with margarine	Cereals, Grains and Pasta	10.00 mg	2%	CNF
10891	Yogourt, fruit flavoured (2-3.9% M.F.), with added Vitamin D	Dairy and Egg Products	10.00 mg	2%	CNF
10892	Yogourt, vanilla flavoured, low fat, with added vitamin D (0.5-1.9% M.F.)	Dairy and Egg Products	10.00 mg	2%	CNF
10893	Cream puff, eclair, custard or cream filled, with icing (frosting)	Baked Products	10.00 mg	2%	CNF
10894	Orange pineapple juice	Fruits and fruit juices	10.00 mg	2%	CNF
10895	Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla	Sweets	10.00 mg	2%	CNF
10896	Milk, fluid, buttermilk, cultured, whole	Dairy and Egg Products	10.00 mg	2%	CNF
10897	Kefir, plain, low fat (0.5-1.9% M.F.)	Dairy and Egg Products	10.00 mg	2%	CNF
10898	Yogourt, fruit flavoured, tubes, vitamin D added	Dairy and Egg Products	10.00 mg	2%	CNF
10899	Yogourt, Greek style, plain, fat free (0-0.5% M.F.)	Dairy and Egg Products	10.00 mg	2%	CNF
10900	Yogourt, vanilla flavoured, Balkan style (4-6% M.F.)	Dairy and Egg Products	10.00 mg	2%	CNF

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Foods high in Magnesium

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