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 4251–4300 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4251 | Soup, bean with bacon, dehydrated, water added | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 4252 | Sausage, Braunschweiger (liver sausage with bacon), pork | Sausages and Luncheon meats | 11.00 mg | 3% |
| 4253 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 11.00 mg | 3% |
| 4254 | Boysenberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% |
| 4255 | Cherry, sweet, raw | Fruits and fruit juices | 11.00 mg | 3% |
| 4256 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% |
| 4257 | Melon, casaba, raw | Fruits and fruit juices | 11.00 mg | 3% |
| 4258 | Orange, california, navel, raw | Fruits and fruit juices | 11.00 mg | 3% |
| 4259 | Orange juice, raw | Fruits and fruit juices | 11.00 mg | 3% |
| 4260 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 11.00 mg | 3% |
| 4261 | Sapote, mamey, raw | Fruits and fruit juices | 11.00 mg | 3% |
| 4262 | Grapefruit juice, frozen concentrate, diluted | Fruits and fruit juices | 11.00 mg | 3% |
| 4263 | Tangerine (mandarin), canned, juice pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% |
| 4264 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 11.00 mg | 3% |
| 4265 | Pork, stomach, raw | Pork Products | 11.00 mg | 3% |
| 4266 | Pork, cured, feet, pickled | Pork Products | 11.00 mg | 3% |
| 4267 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4268 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4269 | Gourd, white flowered (calabash gourd), raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4270 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4271 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4272 | Pepper, sweet, green, canned, solids and liquid | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4273 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4274 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4275 | Tomato, red, ripe, canned with green chilies | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4276 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4277 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4278 | Celery, raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4279 | Onion, boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4280 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4281 | Potato, hashed brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4282 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4283 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4284 | Juice, tomato, canned | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4285 | Turnip, raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4286 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4287 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4288 | Beef, cured, breakfast strips, raw or unheated | Beef Products | 11.00 mg | 3% |
| 4289 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 11.00 mg | 3% |
| 4290 | Water, mineral, carbonated, bottled | Beverages | 11.00 mg | 3% |
| 4291 | Juice drink, fruit punch, frozen concentrate | Beverages | 11.00 mg | 3% |
| 4292 | Mollusks, clam, mixed species, canned, liquid | Finfish and Shellfish Products | 11.00 mg | 3% |
| 4293 | Lamb, New Zealand, composite cuts, fat, cooked | Lamb, Veal and Game | 11.00 mg | 3% |
| 4294 | Game meat, native, bear, raw | Lamb, Veal and Game | 11.00 mg | 3% |
| 4295 | Lamb, lungs, braised | Lamb, Veal and Game | 11.00 mg | 3% |
| 4296 | Cake mix, angel food, dry, unprepared | Baked Products | 11.00 mg | 3% |
| 4297 | Cake, sponge, commercial | Baked Products | 11.00 mg | 3% |
| 4298 | Cake, white, regular, dry mix, unprepared | Baked Products | 11.00 mg | 3% |
| 4299 | Cheesecake, commercial | Baked Products | 11.00 mg | 3% |
| 4300 | Pie, egg custard, commercial | Baked Products | 11.00 mg | 3% |
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