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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5051 | Mammy-apple, (mamey), raw | Fruits and Fruit Juices | 16.00 mg | 4% |
| 5052 | OLIVE GARDEN, spaghetti with pomodoro sauce | Restaurant Foods | 16.00 mg | 4% |
| 5053 | T.G.I. FRIDAY'S, FRIDAY'S Shrimp, breaded | Restaurant Foods | 16.00 mg | 4% |
| 5054 | Agutuk, fish with shortening (Alaskan ice cream) (Alaska Native) | American Indian/Alaska Native Foods | 16.00 mg | 4% |
| 5055 | Sausage, egg and cheese breakfast biscuit | Meals, Entrees, and Side Dishes | 16.00 mg | 4% |
| 5056 | Dumpling, potato- or cheese-filled, frozen | Meals, Entrees, and Side Dishes | 16.00 mg | 4% |
| 5057 | Hominy, canned, yellow | Cereal Grains and Pasta | 16.00 mg | 4% |
| 5058 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 16.00 mg | 4% |
| 5059 | Hominy, canned, white | Cereal Grains and Pasta | 16.00 mg | 4% |
| 5060 | Puddings, coconut cream, dry mix, regular, prepared with 2% milk | Sweets | 16.00 mg | 4% |
| 5061 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 16.00 mg | 4% |
| 5062 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 16.00 mg | 4% |
| 5063 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 16.00 mg | 4% |
| 5064 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5065 | Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5066 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5067 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5068 | Pork, cured, ham, separable fat, boneless, heated | Pork Products | 16.00 mg | 4% |
| 5069 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 16.00 mg | 4% |
| 5070 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 16.00 mg | 4% |
| 5071 | Restaurant, Italian, spaghetti with pomodoro sauce (no meat) | Restaurant Foods | 16.00 mg | 4% |
| 5072 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 16.00 mg | 4% |
| 5073 | Turnover, filled with egg, meat and cheese, frozen | Meals, Entrees, and Side Dishes | 16.00 mg | 4% |
| 5074 | Puddings, coconut cream, dry mix, regular, prepared with whole milk | Sweets | 16.00 mg | 4% |
| 5075 | Egg custards, dry mix, prepared with whole milk | Sweets | 16.00 mg | 4% |
| 5076 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 16.00 mg | 4% |
| 5077 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 16.00 mg | 4% |
| 5078 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 16.00 mg | 4% |
| 5079 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5080 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5081 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5082 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5083 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5084 | Radishes, oriental, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5085 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 5086 | Pork, ground, 84% lean / 16% fat, raw | Pork Products | 16.00 mg | 4% |
| 5087 | Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, unheated | Pork Products | 16.00 mg | 4% |
| 5088 | Pork, fresh, backribs, separable lean and fat, raw | Pork Products | 16.00 mg | 4% |
| 5089 | Pork, cured, ham, center slice, separable lean and fat, unheated | Pork Products | 16.00 mg | 4% |
| 5090 | Pork, fresh, variety meats and by-products, mechanically separated, raw | Pork Products | 16.00 mg | 4% |
| 5091 | Restaurant, Chinese, shrimp and vegetables | Restaurant Foods | 16.00 mg | 4% |
| 5092 | Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) | Baked Products | 16.00 mg | 4% |
| 5093 | Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated | Pork Products | 16.00 mg | 4% |
| 5094 | Pork, cured, ham, extra lean and regular, canned, unheated | Pork Products | 16.00 mg | 4% |
| 5095 | Pork, cured, shoulder, arm picnic, separable lean only, roasted | Pork Products | 16.00 mg | 4% |
| 5096 | Pork, fresh, spareribs, separable lean and fat, raw | Pork Products | 16.00 mg | 4% |
| 5097 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 16.00 mg | 4% |
| 5098 | Restaurant, Chinese, lemon chicken | Restaurant Foods | 16.00 mg | 4% |
| 5099 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 16.00 mg | 4% |
| 5100 | Danish pastry, raspberry, unenriched | Baked Products | 15.00 mg | 4% |
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