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 11451–11500 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11451 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 8.00 mg | 2% | CNF |
| 11452 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11453 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11454 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11455 | Taro shoots, cooked | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11456 | Taro shoots, raw | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11457 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11458 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 8.00 mg | 2% | CNF |
| 11459 | Pork, tail, raw | Pork Products | 8.00 mg | 2% | CNF |
| 11460 | Tangerine (mandarin), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11461 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11462 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11463 | Pear, asian, raw | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11464 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11465 | Quince, raw | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11466 | Plum, canned, purple, juice pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11467 | Tangerine (mandarin) juice, canned, sugar added | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11468 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11469 | Lime juice, raw | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11470 | Lemon juice, frozen | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11471 | Lemon juice, canned or bottled | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11472 | Lemon, raw, without peel | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11473 | Grapefruit, pink or red, florida, raw | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11474 | Cherry, sweet, canned, extra heavy syrup pack | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11475 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11476 | Apricot, canned whole no skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11477 | Apricot, canned halves with skin, light syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mg | 2% | CNF |
| 11478 | Deli-meat, sandwich spread, unspecified meat | Sausages and Luncheon meats | 8.00 mg | 2% | CNF |
| 11479 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 8.00 mg | 2% | CNF |
| 11480 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 2% | CNF |
| 11481 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 8.00 mg | 2% | CNF |
| 11482 | Soup, cream, celery, canned, condensed | Soups, Sauces and Gravies | 8.00 mg | 2% | CNF |
| 11483 | Poultry food products, turkey and gravy, frozen | Poultry Products | 8.00 mg | 2% | CNF |
| 11484 | Turkey, all classes, skin and separable fat only, raw | Poultry Products | 8.00 mg | 2% | CNF |
| 11485 | Salad dressing, blue or roquefort cheese, commercial, regular | Fats and Oils | 8.00 mg | 2% | CNF |
| 11486 | Salad dressing, french, commercial, low calorie | Fats and Oils | 8.00 mg | 2% | CNF |
| 11487 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 8.00 mg | 2% | CNF |
| 11488 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 8.00 mg | 2% | CNF |
| 11489 | Whey, sweet, fluid | Dairy and Egg Products | 8.00 mg | 2% | CNF |
| 11490 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 8.00 mg | 2% | CNF |
| 11491 | Grape juice, purple, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 7.87 mg | 2% | USDA_FF |
| 11492 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 7.75 mg | 2% | USDA_FF |
| 11493 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 7.12 mg | 2% | USDA_FF |
| 11494 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 7.12 mg | 2% | USDA_FF |
| 11495 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 7.10 mg | 2% | USDA_FF |
| 11496 | Pie, apple, prepared from recipe | Baked Products | 7.00 mg | 2% | USDA_SR |
| 11497 | Pie, apple, commercially prepared, enriched flour | Baked Products | 7.00 mg | 2% | USDA_SR |
| 11498 | Cookies, sugar, refrigerated dough | Baked Products | 7.00 mg | 2% | USDA_SR |
| 11499 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 7.00 mg | 2% | USDA_SR |
| 11500 | Malt beverage, includes non-alcoholic beer | Beverages | 7.00 mg | 2% | USDA_SR |
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