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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5001 | Chicken, broilers or fryers, neck, meat only, cooked, simmered | Poultry Products | 16.00 mg | 4% |
| 5002 | Ice cream cookie sandwich | Dairy and Egg Products | 16.00 mg | 4% |
| 5003 | Yogurt, vanilla, low fat, fortified with vitamin D | Dairy and Egg Products | 16.00 mg | 4% |
| 5004 | Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 16.00 mg | 4% |
| 5005 | Cream, half and half, fat free | Dairy and Egg Products | 16.00 mg | 4% |
| 5006 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 16.00 mg | 4% |
| 5007 | Fast foods, shrimp, breaded and fried | Fast Foods | 16.00 mg | 4% |
| 5008 | Fast foods, sundae, strawberry | Fast Foods | 16.00 mg | 4% |
| 5009 | Beverages, Meal supplement drink, canned, peanut flavor | Beverages | 16.00 mg | 4% |
| 5010 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 5011 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 5012 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 16.00 mg | 4% |
| 5013 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 16.00 mg | 4% |
| 5014 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 16.00 mg | 4% |
| 5015 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 16.00 mg | 4% |
| 5016 | Sausage, Italian, pork, mild, raw | Sausages and Luncheon Meats | 16.00 mg | 4% |
| 5017 | Ham and cheese loaf or roll | Sausages and Luncheon Meats | 16.00 mg | 4% |
| 5018 | Ham, chopped, not canned | Sausages and Luncheon Meats | 16.00 mg | 4% |
| 5019 | Bratwurst, pork, beef, link | Sausages and Luncheon Meats | 16.00 mg | 4% |
| 5020 | Soup, pea, split with ham, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 5021 | Cheese, cheddar, nonfat or fat free | Dairy and Egg Products | 16.00 mg | 4% |
| 5022 | Yogurt, fruit, low fat, 11g protein/8 oz | Dairy and Egg Products | 16.00 mg | 4% |
| 5023 | Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim) | Dairy and Egg Products | 16.00 mg | 4% |
| 5024 | Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 16.00 mg | 4% |
| 5025 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 5026 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 5027 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 5028 | Chicken, broilers or fryers, back, meat and skin, cooked, stewed | Poultry Products | 16.00 mg | 4% |
| 5029 | Yogurt, vanilla, non-fat | Dairy and Egg Products | 16.00 mg | 4% |
| 5030 | Yogurt, vanilla, low fat. | Dairy and Egg Products | 16.00 mg | 4% |
| 5031 | Milk shakes, thick chocolate | Dairy and Egg Products | 16.00 mg | 4% |
| 5032 | Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 16.00 mg | 4% |
| 5033 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 16.00 mg | 4% |
| 5034 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 16.00 mg | 4% |
| 5035 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 16.00 mg | 4% |
| 5036 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 16.00 mg | 4% |
| 5037 | Beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw | Beef Products | 16.00 mg | 4% |
| 5038 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5039 | KFC, biscuit | Fast Foods | 16.00 mg | 4% |
| 5040 | Beef, variety meats and by-products, tongue, raw | Beef Products | 16.00 mg | 4% |
| 5041 | Nuts, ginkgo nuts, canned | Nut and Seed Products | 16.00 mg | 4% |
| 5042 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5043 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5044 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5045 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5046 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5047 | Onions, young green, tops only | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5048 | Cabbage, red, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5049 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5050 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 16.00 mg | 4% |
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