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 4501–4550 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4501 | Onion, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4502 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4503 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4504 | Radish, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4505 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4506 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4507 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4508 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4509 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4510 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 4511 | Beef, lungs, braised | Beef Products | 10.00 mg | 2% |
| 4512 | Beef, thymus, braised | Beef Products | 10.00 mg | 2% |
| 4513 | Alcohol, table wine, rosé (11.5% alcohol by volume) | Beverages | 10.00 mg | 2% |
| 4514 | Alcohol, table wine, white (11.5% alcohol by volume) | Beverages | 10.00 mg | 2% |
| 4515 | Beverage mix, carob flavour, powder, with whole milk | Beverages | 10.00 mg | 2% |
| 4516 | Veal, composite cuts, fat, cooked | Lamb, Veal and Game | 10.00 mg | 2% |
| 4517 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 10.00 mg | 2% |
| 4518 | Muffin, blueberry, commercial | Baked Products | 10.00 mg | 2% |
| 4519 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 10.00 mg | 2% |
| 4520 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 10.00 mg | 2% |
| 4521 | Pie, fried, cherry | Baked Products | 10.00 mg | 2% |
| 4522 | Pie, fried, lemon | Baked Products | 10.00 mg | 2% |
| 4523 | Cheese, cream | Dairy and Egg Products | 9.00 mg | 2% |
| 4524 | Cheese, cottage, (2% M.F.) | Dairy and Egg Products | 9.00 mg | 2% |
| 4525 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 9.00 mg | 2% |
| 4526 | Egg, chicken, white, fresh or frozen, raw | Dairy and Egg Products | 9.00 mg | 2% |
| 4527 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 9.00 mg | 2% |
| 4528 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 9.00 mg | 2% |
| 4529 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 9.00 mg | 2% |
| 4530 | Cream, table (coffee), 20% M.F. | Dairy and Egg Products | 9.00 mg | 2% |
| 4531 | Soup, vegetable with beef broth, canned, condensed, water added | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4532 | Soup, chicken vegetable, dehydrated, water added | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4533 | Deli-meat, headcheese, pork | Sausages and Luncheon meats | 9.00 mg | 2% |
| 4534 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 9.00 mg | 2% |
| 4535 | Apricot, canned whole no skin, water pack, solids and liquid | Fruits and fruit juices | 9.00 mg | 2% |
| 4536 | Apricot, frozen, sweetened | Fruits and fruit juices | 9.00 mg | 2% |
| 4537 | Cherry, sour, red, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 4538 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 9.00 mg | 2% |
| 4539 | Cherry, sweet, canned, water pack, solids and liquid | Fruits and fruit juices | 9.00 mg | 2% |
| 4540 | Cherry, sweet, canned, heavy syrup pack | Fruits and fruit juices | 9.00 mg | 2% |
| 4541 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 4542 | Grapefruit, pink or red, california or arizona, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 4543 | Grapefruit, white, california, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 4544 | Grapefruit, white, florida, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 4545 | Nectarine, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 4546 | Persimmon, japanese, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 4547 | Feijoa, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 4548 | Cherry, sweet, canned, light syrup pack | Fruits and fruit juices | 9.00 mg | 2% |
| 4549 | Grapefruit, white, all areas, raw | Fruits and fruit juices | 9.00 mg | 2% |
| 4550 | Peach, raw | Fruits and fruit juices | 9.00 mg | 2% |
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