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 5051–5100 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5051 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5052 | Potato, flesh, baked, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5053 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 25.00 mg | 6% | CNF |
| 5054 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 25.00 mg | 6% | CNF |
| 5055 | Chicken patty, frozen, uncooked | Poultry Products | 25.00 mg | 6% | CNF |
| 5056 | Beef, composite cuts, stewing beef, 0mm (0") trim, cooked | Beef Products | 25.00 mg | 6% | CNF |
| 5057 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5058 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5059 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5060 | Fish, steelhead trout, boiled, canned | Finfish and Shellfish Products | 25.00 mg | 6% | CNF |
| 5061 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 25.00 mg | 6% | CNF |
| 5062 | Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 25.00 mg | 6% | CNF |
| 5063 | Beef, composite cuts, steak/roast, lean and fat, cooked | Beef Products | 25.00 mg | 6% | CNF |
| 5064 | Beef, loin, top sirloin steak, boneless, lean, raw | Beef Products | 25.00 mg | 6% | CNF |
| 5065 | Beef, loin, top sirloin roast, boneless, lean, raw | Beef Products | 25.00 mg | 6% | CNF |
| 5066 | Pork, ground, medium, pan-fried | Pork Products | 25.00 mg | 6% | CNF |
| 5067 | Beef, chuck, cross rib steak, boneless, lean, cooked, braised | Beef Products | 25.00 mg | 6% | CNF |
| 5068 | Beef, chuck, cross rib steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 25.00 mg | 6% | CNF |
| 5069 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 25.00 mg | 6% | CNF |
| 5070 | Fast foods, pizza, cheese, meat and vegetable, regular crust, frozen, cooked | Fast Foods | 25.00 mg | 6% | CNF |
| 5071 | Soup, ramen noodles, chicken flavour, dry | Soups, Sauces and Gravies | 25.00 mg | 6% | CNF |
| 5072 | Soup, ramen noodles, beef flavour, dry | Soups, Sauces and Gravies | 25.00 mg | 6% | CNF |
| 5073 | Game meat, native, muskox, raw | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5074 | Game meat, native, moose, bone marrow, cooked | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5075 | Game meat, native, walrus, meat, aged | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5076 | Game meat, native, ringed seal, meat, aged | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5077 | Sausage, smoked, turkey, hot | Sausages and Luncheon meats | 25.00 mg | 6% | CNF |
| 5078 | Sausage, Italian, turkey, smoked | Sausages and Luncheon meats | 25.00 mg | 6% | CNF |
| 5079 | Ostrich, top loin, cooked | Poultry Products | 25.00 mg | 6% | CNF |
| 5080 | Ostrich, tip trimmed, cooked | Poultry Products | 25.00 mg | 6% | CNF |
| 5081 | Ostrich, inside leg, cooked | Poultry Products | 25.00 mg | 6% | CNF |
| 5082 | Turkey, light or dark meat, smoked, cooked, with skin, bone removed | Poultry Products | 25.00 mg | 6% | CNF |
| 5083 | Turkey, wing, smoked, cooked, with skin, bone removed | Poultry Products | 25.00 mg | 6% | CNF |
| 5084 | Dessert, frozen yogourt, chocolate | Sweets | 25.00 mg | 6% | CNF |
| 5085 | Candies, soft fruit and nut squares | Sweets | 25.00 mg | 6% | CNF |
| 5086 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 25.00 mg | 6% | CNF |
| 5087 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 25.00 mg | 6% | CNF |
| 5088 | Goose, wild (Canada goose), native, meat only, roasted | Poultry Products | 25.00 mg | 6% | CNF |
| 5089 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% | CNF |
| 5090 | Arrowroot, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5091 | Lamb, Canadian, loin, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5092 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce | Fast Foods | 25.00 mg | 6% | CNF |
| 5093 | Fast foods, mexican, burrito with beans and beef | Fast Foods | 25.00 mg | 6% | CNF |
| 5094 | Fast foods, entree, chicken, breaded and fried, dark meat (drumstick or thigh) | Fast Foods | 25.00 mg | 6% | CNF |
| 5095 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 25.00 mg | 6% | CNF |
| 5096 | Candies, bars, 100 Grand | Sweets | 25.00 mg | 6% | CNF |
| 5097 | Cracker, saltine (also oyster, soda, soup), low sodium | Baked Products | 25.00 mg | 6% | CNF |
| 5098 | Roll, dinner, egg | Baked Products | 25.00 mg | 6% | CNF |
| 5099 | Popover, dry mix, unprepared | Baked Products | 25.00 mg | 6% | CNF |
| 5100 | Cracker, matzo, plain | Baked Products | 25.00 mg | 6% | CNF |
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