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 301–350 of 420 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Juice, tart cherry, from concentrate, shelf-stable | Fruits and Fruit Juices | 12.12 mg | 3% |
| 302 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 12.11 mg | 3% |
| 303 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 12.05 mg | 3% |
| 304 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% |
| 305 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% |
| 306 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% |
| 307 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 12.00 mg | 3% |
| 308 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 11.90 mg | 3% |
| 309 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 11.90 mg | 3% |
| 310 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.90 mg | 3% |
| 311 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.90 mg | 3% |
| 312 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 11.90 mg | 3% |
| 313 | Strawberries, raw | Fruits and Fruit Juices | 11.80 mg | 3% |
| 314 | Strawberries, raw | Fruits and Fruit Juices | 11.80 mg | 3% |
| 315 | Mushroom, lion's mane | Vegetables and Vegetable Products | 11.72 mg | 3% |
| 316 | Mushroom, lion's mane | Vegetables and Vegetable Products | 11.72 mg | 3% |
| 317 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 11.50 mg | 3% |
| 318 | Yogurt, plain, whole milk | Dairy and Egg Products | 11.45 mg | 3% |
| 319 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 11.45 mg | 3% |
| 320 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.40 mg | 3% |
| 321 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.40 mg | 3% |
| 322 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 11.40 mg | 3% |
| 323 | Onions, red, raw | Vegetables and Vegetable Products | 11.40 mg | 3% |
| 324 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 11.30 mg | 3% |
| 325 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 11.30 mg | 3% |
| 326 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 11.26 mg | 3% |
| 327 | Egg, whole, raw, frozen, pasteurized | Dairy and Egg Products | 11.20 mg | 3% |
| 328 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 11.20 mg | 3% |
| 329 | Carrots, baby, raw | Vegetables and Vegetable Products | 11.06 mg | 3% |
| 330 | Mushroom, maitake | Vegetables and Vegetable Products | 11.04 mg | 3% |
| 331 | Buttermilk, low fat | Dairy and Egg Products | 11.03 mg | 3% |
| 332 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 10.98 mg | 3% |
| 333 | Celery, raw | Vegetables and Vegetable Products | 10.93 mg | 3% |
| 334 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 10.80 mg | 3% |
| 335 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 10.80 mg | 3% |
| 336 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 10.75 mg | 3% |
| 337 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 10.73 mg | 3% |
| 338 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 10.70 mg | 3% |
| 339 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 10.70 mg | 3% |
| 340 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 10.70 mg | 3% |
| 341 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 10.70 mg | 3% |
| 342 | Oranges, raw, navels | Fruits and Fruit Juices | 10.70 mg | 3% |
| 343 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 10.70 mg | 3% |
| 344 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 10.64 mg | 3% |
| 345 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 10.61 mg | 3% |
| 346 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 10.60 mg | 3% |
| 347 | Mango, Ataulfo, peeled, raw | Fruits and Fruit Juices | 10.57 mg | 3% |
| 348 | Squid (calamari), frozen, tubes only | Finfish and Shellfish Products | 10.52 mg | 3% |
| 349 | Mushroom, beech | Vegetables and Vegetable Products | 10.49 mg | 2% |
| 350 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 10.43 mg | 2% |
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