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 11001–11050 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
11001	Gooseberry raw	Fruits and fruit juices	10.00 mg	2%	CNF
11002	Fig, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
11003	Fig, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
11004	Fig, canned, light syrup pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
11005	Fig, canned, water pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
11006	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	10.00 mg	2%	CNF
11007	Carambola (star fruit), raw	Fruits and fruit juices	10.00 mg	2%	CNF
11008	Apricot, canned halves with skin, juice pack, solids and liquid	Fruits and fruit juices	10.00 mg	2%	CNF
11009	Apricot, raw	Fruits and fruit juices	10.00 mg	2%	CNF
11010	Sandwich spread, chicken and/or turkey	Sausages and Luncheon meats	10.00 mg	2%	CNF
11011	Sausage, Knackwurst (knockwurst), raw	Sausages and Luncheon meats	10.00 mg	2%	CNF
11012	Deli-meat, sandwich spread, ham	Sausages and Luncheon meats	10.00 mg	2%	CNF
11013	Soup, vegetable with beef (and barley), canned, condensed, water added	Soups, Sauces and Gravies	10.00 mg	2%	CNF
11014	Soup, tomato, dehydrated, water added	Soups, Sauces and Gravies	10.00 mg	2%	CNF
11015	Soup, turkey, ready-to-serve	Soups, Sauces and Gravies	10.00 mg	2%	CNF
11016	Soup, chicken chowder (a la king), ready-to-serve	Soups, Sauces and Gravies	10.00 mg	2%	CNF
11017	Salad dressing, russian, commercial, regular	Fats and Oils	10.00 mg	2%	CNF
11018	Dessert, frozen yogourt	Sweets	10.00 mg	2%	CNF
11019	Cream, table (coffee), 15% M.F.	Dairy and Egg Products	10.00 mg	2%	CNF
11020	Cream, cereal (half and half), 10% M.F.	Dairy and Egg Products	10.00 mg	2%	CNF
11021	Egg, chicken, whole, cooked, scrambled or omelet	Dairy and Egg Products	10.00 mg	2%	CNF
11022	Egg, chicken, whole, cooked, fried	Dairy and Egg Products	10.00 mg	2%	CNF
11023	Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F.	Dairy and Egg Products	10.00 mg	2%	CNF
11024	Whey, acid, fluid	Dairy and Egg Products	10.00 mg	2%	CNF
11025	Dessert topping (non dairy), powdered, prepared with whole milk	Dairy and Egg Products	10.00 mg	2%	CNF
11026	Cheese, neufchatel	Dairy and Egg Products	10.00 mg	2%	CNF
11027	Tomatoes, canned, red, ripe, diced	Vegetables and Vegetable Products	9.80 mg	2%	USDA_FF
11028	Restaurant, Chinese, fried rice, without meat	Restaurant Foods	9.70 mg	2%	USDA_FF
11029	Watermelon, seedless, rind only, raw	Fruits and Fruit Juices	9.67 mg	2%	USDA_FF
11030	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	9.60 mg	2%	USDA_FF
11031	Melons, honeydew, raw	Fruits and Fruit Juices	9.50 mg	2%	USDA_FF
11032	Onions, white, raw	Vegetables and Vegetable Products	9.30 mg	2%	USDA_FF
11033	Cottage cheese, full fat, large or small curd	Dairy and Egg Products	9.19 mg	2%	USDA_FF
11034	Mushroom, portabella	Vegetables and Vegetable Products	9.04 mg	2%	USDA_FF
11035	Peppers, bell, green, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_FF
11036	Onions, yellow, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_FF
11037	Alcoholic beverage, wine, dessert, dry	Beverages	9.00 mg	2%	USDA_SR
11038	Cake, pudding-type, white, unenriched, dry mix	Baked Products	9.00 mg	2%	USDA_SR
11039	Strudel, apple	Baked Products	9.00 mg	2%	USDA_SR
11040	Cake, pudding-type, yellow, dry mix	Baked Products	9.00 mg	2%	USDA_SR
11041	Lamb, Australian, imported, fresh, external fat, raw	Lamb, Veal, and Game Products	9.00 mg	2%	USDA_SR
11042	Soup, hot and sour, Chinese restaurant	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR
11043	Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C	Snacks	9.00 mg	2%	USDA_SR
11044	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11045	Grapefruit, raw, white, California	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11046	Grapefruit, raw, white, all areas	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11047	Grapefruit, raw, pink and red, California and Arizona	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11048	Grapefruit, raw, pink and red, all areas	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11049	Frankfurter, beef, heated	Sausages and Luncheon Meats	9.00 mg	2%	USDA_SR
11050	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR

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Foods high in Magnesium

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