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 4201–4250 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4201 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4202 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4203 | Cabbage, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4204 | Carrot, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4205 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4206 | Celery, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4207 | Pumpkin, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4208 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4209 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4210 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4211 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4212 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4213 | Beef, brain, simmered | Beef Products | 12.00 mg | 3% |
| 4214 | Beef, kidney, simmered | Beef Products | 12.00 mg | 3% |
| 4215 | Beef, cured, corned beef, brisket, cooked | Beef Products | 12.00 mg | 3% |
| 4216 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 12.00 mg | 3% |
| 4217 | Hot chocolate, mix, powder, prepared with water | Beverages | 12.00 mg | 3% |
| 4218 | Strawberry flavour mix, powder, with whole milk | Beverages | 12.00 mg | 3% |
| 4219 | Lamb, brain, raw | Lamb, Veal and Game | 12.00 mg | 3% |
| 4220 | Veal, lungs, raw | Lamb, Veal and Game | 12.00 mg | 3% |
| 4221 | Bread stuffing, dry mix, prepared | Baked Products | 12.00 mg | 3% |
| 4222 | Cake, angel food, commercial | Baked Products | 12.00 mg | 3% |
| 4223 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 12.00 mg | 3% |
| 4224 | Cake, white, homemade, without icing (frosting) | Baked Products | 12.00 mg | 3% |
| 4225 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 12.00 mg | 3% |
| 4226 | Cookie, butter, commercial | Baked Products | 12.00 mg | 3% |
| 4227 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 12.00 mg | 3% |
| 4228 | Cookie, sugar, homemade, made with margarine | Baked Products | 12.00 mg | 3% |
| 4229 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 12.00 mg | 3% |
| 4230 | Cream puff, homemade, shell only, includes eclair | Baked Products | 12.00 mg | 3% |
| 4231 | Doughnut (donut), French cruller, glazed | Baked Products | 12.00 mg | 3% |
| 4232 | Muffin, blueberry, toaster-type | Baked Products | 12.00 mg | 3% |
| 4233 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 12.00 mg | 3% |
| 4234 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% |
| 4235 | Pie crust, standard type, homemade, unbaked | Baked Products | 12.00 mg | 3% |
| 4236 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 12.00 mg | 3% |
| 4237 | Chinese dish, chow mein, chicken | Mixed Dishes | 11.00 mg | 3% |
| 4238 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 4239 | Cheese, ricotta, with whole milk | Dairy and Egg Products | 11.00 mg | 3% |
| 4240 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 11.00 mg | 3% |
| 4241 | Milk, fluid, partly skimmed, 2% M.F. | Dairy and Egg Products | 11.00 mg | 3% |
| 4242 | Milk, fluid, partly skimmed, 1% M.F. | Dairy and Egg Products | 11.00 mg | 3% |
| 4243 | Milk, fluid, skim | Dairy and Egg Products | 11.00 mg | 3% |
| 4244 | Milk, fluid, buttermilk, cultured, 1% M.F. | Dairy and Egg Products | 11.00 mg | 3% |
| 4245 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 11.00 mg | 3% |
| 4246 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 11.00 mg | 3% |
| 4247 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 11.00 mg | 3% |
| 4248 | Soup, chicken vegetable (includes gumbo), ready-to-serve | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 4249 | Soup, minestrone, ready-to-serve | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 4250 | Soup, beef and vegetable, ready-to-serve | Soups, Sauces and Gravies | 11.00 mg | 3% |
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