Foods high in Magnesium (USDA Foundation)

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 351–400 of 420 foods

#	Food	Category	Per 100 g	% DV
351	Peppers, bell, orange, raw	Vegetables and Vegetable Products	10.43 mg	2%
352	Yogurt, Greek, strawberry, nonfat	Dairy and Egg Products	10.40 mg	2%
353	Turnips, raw	Vegetables and Vegetable Products	10.39 mg	2%
354	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	10.34 mg	2%
355	Orange juice, no pulp, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	10.26 mg	2%
356	Mango, Tommy Atkins, peeled, raw	Fruits and Fruit Juices	10.26 mg	2%
357	Mushroom, crimini	Vegetables and Vegetable Products	10.25 mg	2%
358	Peppers, banana or Hungarian wax, seeded, raw	Vegetables and Vegetable Products	10.19 mg	2%
359	Mushrooms, white button	Vegetables and Vegetable Products	10.16 mg	2%
360	Mushrooms, white button	Vegetables and Vegetable Products	10.16 mg	2%
361	Cream, sour, full fat	Dairy and Egg Products	10.11 mg	2%
362	Cucumber, with peel, raw	Vegetables and Vegetable Products	10.11 mg	2%
363	Tomatoes, canned, red, ripe, diced	Vegetables and Vegetable Products	9.80 mg	2%
364	Restaurant, Chinese, fried rice, without meat	Restaurant Foods	9.70 mg	2%
365	Watermelon, seedless, rind only, raw	Fruits and Fruit Juices	9.67 mg	2%
366	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	9.60 mg	2%
367	Melons, honeydew, raw	Fruits and Fruit Juices	9.50 mg	2%
368	Onions, white, raw	Vegetables and Vegetable Products	9.30 mg	2%
369	Cottage cheese, full fat, large or small curd	Dairy and Egg Products	9.19 mg	2%
370	Mushroom, portabella	Vegetables and Vegetable Products	9.04 mg	2%
371	Peppers, bell, green, raw	Vegetables and Vegetable Products	9.00 mg	2%
372	Onions, yellow, raw	Vegetables and Vegetable Products	9.00 mg	2%
373	Peppers, jalapeno, seeded, raw	Vegetables and Vegetable Products	8.95 mg	2%
374	Radishes, red, raw	Vegetables and Vegetable Products	8.94 mg	2%
375	Cream cheese, full fat, block	Dairy and Egg Products	8.91 mg	2%
376	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	8.90 mg	2%
377	Apricot, with skin, raw	Fruits and Fruit Juices	8.88 mg	2%
378	Nectarines, raw	Fruits and Fruit Juices	8.80 mg	2%
379	Grapes, red, seedless, raw	Fruits and Fruit Juices	8.56 mg	2%
380	Grapes, red, seedless, raw	Fruits and Fruit Juices	8.56 mg	2%
381	Almond milk, unsweetened, plain, refrigerated	Beverages	8.25 mg	2%
382	Tomato, roma	Vegetables and Vegetable Products	8.09 mg	2%
383	Tomato, roma	Vegetables and Vegetable Products	8.09 mg	2%
384	Peaches, yellow, raw	Fruits and Fruit Juices	8.00 mg	2%
385	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	7.87 mg	2%
386	Grapefruit juice, red, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	7.75 mg	2%
387	Grapes, green, seedless, raw	Fruits and Fruit Juices	7.12 mg	2%
388	Grapes, green, seedless, raw	Fruits and Fruit Juices	7.12 mg	2%
389	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	7.10 mg	2%
390	Juice, pomegranate, from concentrate, shelf-stable	Fruits and Fruit Juices	6.86 mg	2%
391	Almond milk, unsweetened, plain, shelf stable	Beverages	6.79 mg	2%
392	Almond milk, unsweetened, plain, shelf stable	Beverages	6.79 mg	2%
393	Plum, black, with skin, raw	Fruits and Fruit Juices	6.62 mg	2%
394	Pear, Anjou, green, with skin, raw	Fruits and Fruit Juices	6.49 mg	2%
395	Lettuce, iceberg, raw	Vegetables and Vegetable Products	6.31 mg	2%
396	Blueberries, raw	Fruits and Fruit Juices	6.18 mg	1%
397	Blueberries, raw	Fruits and Fruit Juices	6.18 mg	1%
398	Cream, heavy	Dairy and Egg Products	5.97 mg	1%
399	Oat milk, unsweetened, plain, refrigerated	Beverages	5.91 mg	1%
400	Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	5.70 mg	1%

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Foods high in Magnesium (USDA Foundation)

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