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 11251–11300 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
11251	Cherry sour, red, frozen, unsweetened	Fruits and fruit juices	9.00 mg	2%	CNF
11252	Cherry, sour, red, raw	Fruits and fruit juices	9.00 mg	2%	CNF
11253	Apricot, frozen, sweetened	Fruits and fruit juices	9.00 mg	2%	CNF
11254	Apricot, canned whole no skin, water pack, solids and liquid	Fruits and fruit juices	9.00 mg	2%	CNF
11255	Cereal, ready to eat, Frosted Flakes, Kellogg's	Breakfast cereals	9.00 mg	2%	CNF
11256	Deli-meat, headcheese, pork	Sausages and Luncheon meats	9.00 mg	2%	CNF
11257	Soup, chicken vegetable, dehydrated, water added	Soups, Sauces and Gravies	9.00 mg	2%	CNF
11258	Soup, vegetable with beef broth, canned, condensed, water added	Soups, Sauces and Gravies	9.00 mg	2%	CNF
11259	Cream, table (coffee), 20% M.F.	Dairy and Egg Products	9.00 mg	2%	CNF
11260	Cream, table (coffee), 18% M.F.	Dairy and Egg Products	9.00 mg	2%	CNF
11261	Egg, chicken, whole, cooked, poached	Dairy and Egg Products	9.00 mg	2%	CNF
11262	Egg, chicken, whole, cooked, boiled in shell, hard-cooked	Dairy and Egg Products	9.00 mg	2%	CNF
11263	Egg, chicken, white, fresh or frozen, raw	Dairy and Egg Products	9.00 mg	2%	CNF
11264	Egg, chicken, whole, fresh or frozen, raw	Dairy and Egg Products	9.00 mg	2%	CNF
11265	Cheese, cottage, (2% M.F.)	Dairy and Egg Products	9.00 mg	2%	CNF
11266	Cheese, cream	Dairy and Egg Products	9.00 mg	2%	CNF
11267	Peppers, jalapeno, seeded, raw	Vegetables and Vegetable Products	8.95 mg	2%	USDA_FF
11268	Radishes, red, raw	Vegetables and Vegetable Products	8.94 mg	2%	USDA_FF
11269	Cream cheese, full fat, block	Dairy and Egg Products	8.91 mg	2%	USDA_FF
11270	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	8.90 mg	2%	USDA_FF
11271	Apricot, with skin, raw	Fruits and Fruit Juices	8.88 mg	2%	USDA_FF
11272	Nectarines, raw	Fruits and Fruit Juices	8.80 mg	2%	USDA_FF
11273	Grapes, red, seedless, raw	Fruits and Fruit Juices	8.56 mg	2%	USDA_FF
11274	Grapes, red, seedless, raw	Fruits and Fruit Juices	8.56 mg	2%	USDA_FF
11275	Almond milk, unsweetened, plain, refrigerated	Beverages	8.25 mg	2%	USDA_FF
11276	Tomato, roma	Vegetables and Vegetable Products	8.09 mg	2%	USDA_FF
11277	Tomato, roma	Vegetables and Vegetable Products	8.09 mg	2%	USDA_FF
11278	Peaches, yellow, raw	Fruits and Fruit Juices	8.00 mg	2%	USDA_FF
11279	Fish, herring, Atlantic, pickled	Finfish and Shellfish Products	8.00 mg	2%	USDA_SR
11280	Cake, snack cakes, creme-filled, sponge	Baked Products	8.00 mg	2%	USDA_SR
11281	Cake, pudding-type, carrot, dry mix	Baked Products	8.00 mg	2%	USDA_SR
11282	Grapefruit, raw, pink and red, Florida	Fruits and Fruit Juices	8.00 mg	2%	USDA_SR
11283	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	8.00 mg	2%	USDA_SR
11284	Ham, honey, smoked, cooked	Sausages and Luncheon Meats	8.00 mg	2%	USDA_SR
11285	Sandwich spread, pork, beef	Sausages and Luncheon Meats	8.00 mg	2%	USDA_SR
11286	Dip, salsa con queso, cheese and salsa- medium	Soups, Sauces, and Gravies	8.00 mg	2%	USDA_SR
11287	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	8.00 mg	2%	USDA_SR
11288	Soup, chicken noodle, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	8.00 mg	2%	USDA_SR
11289	Apricots, canned, light syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	8.00 mg	2%	USDA_SR
11290	Salad dressing, ranch dressing, fat-free	Fats and Oils	8.00 mg	2%	USDA_SR
11291	Salad dressing, blue or roquefort cheese dressing, commercial, regular	Fats and Oils	8.00 mg	2%	USDA_SR
11292	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA	Baby Foods	8.00 mg	2%	USDA_SR
11293	Babyfood, dinner, vegetables and chicken, junior	Baby Foods	8.00 mg	2%	USDA_SR
11294	Babyfood, dinner, macaroni and cheese, strained	Baby Foods	8.00 mg	2%	USDA_SR
11295	Beef stew, canned entree	Meals, Entrees, and Side Dishes	8.00 mg	2%	USDA_SR
11296	Grapefruit, raw, pink and red and white, all areas	Fruits and Fruit Juices	8.00 mg	2%	USDA_SR
11297	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Breakfast Cereals	8.00 mg	2%	USDA_SR
11298	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Breakfast Cereals	8.00 mg	2%	USDA_SR
11299	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Breakfast Cereals	8.00 mg	2%	USDA_SR
11300	Soup, oyster stew, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	8.00 mg	2%	USDA_SR

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Foods high in Magnesium

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