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 11101–11150 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
11101	Cream, fluid, light (coffee cream or table cream)	Dairy and Egg Products	9.00 mg	2%	USDA_SR
11102	Squash, winter, butternut, frozen, cooked, boiled, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11103	Pumpkin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11104	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11105	Cauliflower, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11106	Carrots, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11107	KFC, Coleslaw	Fast Foods	9.00 mg	2%	USDA_SR
11108	Tomatoes, red, ripe, cooked, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11109	Radishes, oriental, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11110	Radishes, white icicle, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11111	Beans, mung, mature seeds, sprouted, canned, drained solids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11112	Turnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11113	Tomatoes, red, ripe, cooked	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11114	Onions, sweet, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11115	Onions, yellow, sauteed	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11116	Persimmons, japanese, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11117	Peaches, yellow, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11118	Nectarines, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11119	Rice, white, long-grain, parboiled, unenriched, cooked	Cereal Grains and Pasta	9.00 mg	2%	USDA_SR
11120	Rice, white, long-grain, parboiled, enriched, cooked	Cereal Grains and Pasta	9.00 mg	2%	USDA_SR
11121	Puddings, banana, dry mix, instant, prepared with whole milk	Sweets	9.00 mg	2%	USDA_SR
11122	Ice creams, vanilla, light, no sugar added	Sweets	9.00 mg	2%	USDA_SR
11123	Puddings, vanilla, dry mix, regular, prepared with whole milk	Sweets	9.00 mg	2%	USDA_SR
11124	Mushroom, white, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11125	Carrots, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11126	Asparagus, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11127	Mushrooms, white, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11128	Asparagus, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11129	Pork, fresh, composite of separable fat, with added solution, raw	Pork Products	9.00 mg	2%	USDA_SR
11130	DENNY'S, coleslaw	Restaurant Foods	9.00 mg	2%	USDA_SR
11131	Noodles, japanese, soba, cooked	Cereal Grains and Pasta	9.00 mg	2%	USDA_SR
11132	Syrups, table blends, corn, refiner, and sugar	Sweets	9.00 mg	2%	USDA_SR
11133	Sugars, brown	Sweets	9.00 mg	2%	USDA_SR
11134	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11135	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11136	Cauliflower, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11137	Squash, winter, butternut, frozen, cooked, boiled, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11138	Radishes, oriental, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11139	Pumpkin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11140	Mushrooms, brown, italian, or crimini, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
11141	Pork, fresh, separable fat, cooked	Pork Products	9.00 mg	2%	USDA_SR
11142	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11143	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11144	Feijoa, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11145	Restaurant, Chinese, vegetable chow mein, without meat or noodles	Restaurant Foods	9.00 mg	2%	USDA_SR
11146	Pie crust, refrigerated, regular, baked	Baked Products	9.00 mg	2%	USDA_SR
11147	Pork, cured, separable fat (from ham and arm picnic), roasted	Pork Products	9.00 mg	2%	USDA_SR
11148	Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered	Pork Products	9.00 mg	2%	USDA_SR
11149	Cherries, sweet, canned, pitted, heavy syrup, drained	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
11150	Frozen novelties, juice type, juice with cream	Sweets	9.00 mg	2%	USDA_SR

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Foods high in Magnesium

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