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 5001–5050 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5001 | Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5002 | Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5003 | Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, cooked, pan-broiled | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5004 | Pork, cured, ham, center slice, country-style, separable lean only, raw | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5005 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5006 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5007 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5008 | Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5009 | Pork, fresh, leg (ham), whole, separable lean only, raw | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5010 | Vital wheat gluten | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 5011 | Turkey, light or dark meat, smoked, cooked, with skin, bone removed | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 5012 | Frozen yogurts, chocolate | Sweets | 25.00 mg | 6% | USDA_SR |
| 5013 | Steelhead trout, boiled, canned (Alaska Native) | American Indian/Alaska Native Foods | 25.00 mg | 6% | USDA_SR |
| 5014 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 25.00 mg | 6% | USDA_SR |
| 5015 | Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5016 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5017 | Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5018 | Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5019 | Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5020 | Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5021 | Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5022 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5023 | Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5024 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 25.00 mg | 6% | USDA_SR |
| 5025 | Turkey, wing, smoked, cooked, with skin, bone removed | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 5026 | Fish, sheefish, raw (Alaska Native) | American Indian/Alaska Native Foods | 25.00 mg | 6% | USDA_SR |
| 5027 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 25.00 mg | 6% | USDA_SR |
| 5028 | Crackers, cream, Gamesa Sabrosas | Baked Products | 25.00 mg | 6% | USDA_SR |
| 5029 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 25.00 mg | 6% | USDA_SR |
| 5030 | Babyfood, cereal, oat, with milk powder and fruit, prepared with water | Babyfoods | 25.00 mg | 6% | CNF |
| 5031 | Babyfood, dessert, jarred, banana with coconut cream | Babyfoods | 25.00 mg | 6% | CNF |
| 5032 | Chicken, broiler, thigh, meat, braised | Poultry Products | 25.00 mg | 6% | CNF |
| 5033 | Sausage, Chorizo, semi-dried (Spanish style), cured | Sausages and Luncheon meats | 25.00 mg | 6% | CNF |
| 5034 | Cookie, chocolate sandwich, cream filling, reduced fat | Baked Products | 25.00 mg | 6% | CNF |
| 5035 | Cookie, chocolate, with icing or coating | Baked Products | 25.00 mg | 6% | CNF |
| 5036 | Fast food, quesadilla, chicken | Fast Foods | 25.00 mg | 6% | CNF |
| 5037 | Fast foods, pizza, pepperoni, thin crust | Fast Foods | 25.00 mg | 6% | CNF |
| 5038 | Fast foods, pizza, sausage, thin crust | Fast Foods | 25.00 mg | 6% | CNF |
| 5039 | Cheese, Mexican blend | Dairy and Egg Products | 25.00 mg | 6% | CNF |
| 5040 | Yogourt, soy, plain | Dairy and Egg Products | 25.00 mg | 6% | CNF |
| 5041 | Pork, composite cuts, leg, loin and shoulder, lean, raw | Pork Products | 25.00 mg | 6% | CNF |
| 5042 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% | CNF |
| 5043 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% | CNF |
| 5044 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5045 | Chicken, broiler, drumstick, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 25.00 mg | 6% | CNF |
| 5046 | Chicken, broiler, breast, meat, cooked, rotisserie, with seasoning | Poultry Products | 25.00 mg | 6% | CNF |
| 5047 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 25.00 mg | 6% | CNF |
| 5048 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 25.00 mg | 6% | CNF |
| 5049 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5050 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
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