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 251–300 of 420 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Kiwifruit, green, raw | Fruits and Fruit Juices | 15.70 mg | 4% |
| 252 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 15.68 mg | 4% |
| 253 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 15.44 mg | 4% |
| 254 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 15.29 mg | 4% |
| 255 | Yogurt, plain, nonfat | Dairy and Egg Products | 15.21 mg | 4% |
| 256 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 15.21 mg | 4% |
| 257 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.20 mg | 4% |
| 258 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.20 mg | 4% |
| 259 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 15.10 mg | 4% |
| 260 | Fennel, bulb, raw | Vegetables and Vegetable Products | 14.98 mg | 4% |
| 261 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 14.95 mg | 4% |
| 262 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 14.79 mg | 4% |
| 263 | Cauliflower, raw | Vegetables and Vegetable Products | 14.20 mg | 3% |
| 264 | Mushrooms, shiitake | Vegetables and Vegetable Products | 14.06 mg | 3% |
| 265 | Mushrooms, shiitake | Vegetables and Vegetable Products | 14.06 mg | 3% |
| 266 | Mushroom, oyster | Vegetables and Vegetable Products | 13.91 mg | 3% |
| 267 | Mushroom, oyster | Vegetables and Vegetable Products | 13.91 mg | 3% |
| 268 | Cabbage, green, raw | Vegetables and Vegetable Products | 13.86 mg | 3% |
| 269 | Asparagus, green, raw | Vegetables and Vegetable Products | 13.78 mg | 3% |
| 270 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 13.70 mg | 3% |
| 271 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 13.70 mg | 3% |
| 272 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 13.70 mg | 3% |
| 273 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 13.70 mg | 3% |
| 274 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 13.64 mg | 3% |
| 275 | Eggplant, raw | Vegetables and Vegetable Products | 13.54 mg | 3% |
| 276 | Mushroom, king oyster | Vegetables and Vegetable Products | 13.51 mg | 3% |
| 277 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 13.51 mg | 3% |
| 278 | Ketchup, restaurant | Vegetables and Vegetable Products | 13.50 mg | 3% |
| 279 | Pineapple, raw | Fruits and Fruit Juices | 13.38 mg | 3% |
| 280 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 13.34 mg | 3% |
| 281 | Cabbage, red, raw | Vegetables and Vegetable Products | 13.30 mg | 3% |
| 282 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 13.00 mg | 3% |
| 283 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 13.00 mg | 3% |
| 284 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 13.00 mg | 3% |
| 285 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 13.00 mg | 3% |
| 286 | Radicchio, raw | Vegetables and Vegetable Products | 12.95 mg | 3% |
| 287 | Mushroom, enoki | Vegetables and Vegetable Products | 12.84 mg | 3% |
| 288 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 12.80 mg | 3% |
| 289 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 12.77 mg | 3% |
| 290 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 12.70 mg | 3% |
| 291 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 12.68 mg | 3% |
| 292 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 12.59 mg | 3% |
| 293 | Strawberries, raw | Fruits and Fruit Juices | 12.52 mg | 3% |
| 294 | Strawberries, raw | Fruits and Fruit Juices | 12.52 mg | 3% |
| 295 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 12.50 mg | 3% |
| 296 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 12.50 mg | 3% |
| 297 | Carrots, mature, raw | Vegetables and Vegetable Products | 12.45 mg | 3% |
| 298 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 12.40 mg | 3% |
| 299 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 12.40 mg | 3% |
| 300 | Pork, belly, with skin, raw | Pork Products | 12.18 mg | 3% |
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