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 5101–5150 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5101 | Cracker, cheese | Baked Products | 25.00 mg | 6% | CNF |
| 5102 | Bread, cornbread, homemade, made with 2% milk | Baked Products | 25.00 mg | 6% | CNF |
| 5103 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 25.00 mg | 6% | CNF |
| 5104 | Bagel, egg | Baked Products | 25.00 mg | 6% | CNF |
| 5105 | Veal, grain-fed, loin chop, lean, braised | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5106 | Veal, grain-fed, loin chop, lean and fat, braised | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5107 | Game meat, horse, roasted | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5108 | Game meat, bison, raw | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5109 | Veal, cubed for stew (leg and shoulder), lean, raw | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5110 | Veal, shoulder, shank, lean and fat, raw | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5111 | Veal, rib, lean and fat, braised | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5112 | Veal, loin, lean and fat, roasted | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5113 | Veal, composite cuts, lean, raw | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5114 | Lamb, Canadian, rib, lean, raw | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5115 | Lamb, Canadian, foreshank, lean, raw | Lamb, Veal and Game | 25.00 mg | 6% | CNF |
| 5116 | Beans, baked, canned, with beef | Legumes and Legume Products | 25.00 mg | 6% | CNF |
| 5117 | Crustaceans, crab, atlantic snow crab (spider, queen), canned, drained | Finfish and Shellfish Products | 25.00 mg | 6% | CNF |
| 5118 | Fish, trout, rainbow, farmed, raw | Finfish and Shellfish Products | 25.00 mg | 6% | CNF |
| 5119 | Fish, fish sticks, frozen, prepared | Finfish and Shellfish Products | 25.00 mg | 6% | CNF |
| 5120 | Fish, butterfish, raw | Finfish and Shellfish Products | 25.00 mg | 6% | CNF |
| 5121 | Beef, ground, regular, patty, pan-fried | Beef Products | 25.00 mg | 6% | CNF |
| 5122 | Beef, ground, medium, patty, pan-fried | Beef Products | 25.00 mg | 6% | CNF |
| 5123 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 25.00 mg | 6% | CNF |
| 5124 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5125 | Potato, flesh, baked | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5126 | Garlic, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5127 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5128 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5129 | Sweet potato, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5130 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5131 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5132 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 5133 | Pork, loin, sirloin steak, boneless, lean, braised | Pork Products | 25.00 mg | 6% | CNF |
| 5134 | Pork, loin, sirloin steak, boneless, lean and fat, braised | Pork Products | 25.00 mg | 6% | CNF |
| 5135 | Pork, loin, sirloin roast, boneless, lean and fat, roasted | Pork Products | 25.00 mg | 6% | CNF |
| 5136 | Pork, loin, sirloin chop, bone-in, lean, broiled | Pork Products | 25.00 mg | 6% | CNF |
| 5137 | Pork, loin, sirloin chop, bone-in, lean, raw | Pork Products | 25.00 mg | 6% | CNF |
| 5138 | Pork, loin, sirloin chop, bone-in, lean and fat, roasted | Pork Products | 25.00 mg | 6% | CNF |
| 5139 | Pork, loin, rib chop (rib end), bone-in, lean, broiled | Pork Products | 25.00 mg | 6% | CNF |
| 5140 | Pork, loin, rib chop (rib end), bone-in, lean, raw | Pork Products | 25.00 mg | 6% | CNF |
| 5141 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, broiled | Pork Products | 25.00 mg | 6% | CNF |
| 5142 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, raw | Pork Products | 25.00 mg | 6% | CNF |
| 5143 | Pork, leg, butt portion, lean and fat, roasted | Pork Products | 25.00 mg | 6% | CNF |
| 5144 | Pork, leg, whole, lean, roasted | Pork Products | 25.00 mg | 6% | CNF |
| 5145 | Pork, leg, whole, lean, raw | Pork Products | 25.00 mg | 6% | CNF |
| 5146 | Apricot, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 25.00 mg | 6% | CNF |
| 5147 | Breadfruit, raw | Fruits and fruit juices | 25.00 mg | 6% | CNF |
| 5148 | Chicken, broiler, breast, meat and skin, raw | Poultry Products | 25.00 mg | 6% | CNF |
| 5149 | Turkey, all classes, giblets, simmered | Poultry Products | 25.00 mg | 6% | CNF |
| 5150 | Squab (pigeon), meat only, raw | Poultry Products | 25.00 mg | 6% | CNF |
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