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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5101 | Pancakes, buttermilk, prepared from recipe | Baked Products | 15.00 mg | 4% |
| 5102 | Muffins, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% |
| 5103 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 15.00 mg | 4% |
| 5104 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% |
| 5105 | Pie crust, standard-type, dry mix | Baked Products | 15.00 mg | 4% |
| 5106 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 15.00 mg | 4% |
| 5107 | Biscuits, plain or buttermilk, refrigerated dough, lower fat | Baked Products | 15.00 mg | 4% |
| 5108 | Beverages, Malted drink mix, chocolate, powder, prepared with whole milk | Beverages | 15.00 mg | 4% |
| 5109 | Beef, variety meats and by-products, tripe, cooked, simmered | Beef Products | 15.00 mg | 4% |
| 5110 | Beef, New Zealand, imported, variety meats and by-products, kidney, raw | Beef Products | 15.00 mg | 4% |
| 5111 | Frankfurter, meat, heated | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5112 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mg | 4% |
| 5113 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 15.00 mg | 4% |
| 5114 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.00 mg | 4% |
| 5115 | Lamb, New Zealand, imported, brains, cooked, soaked and fried | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5116 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5117 | Lamb, New Zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5118 | Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5119 | Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5120 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5121 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% |
| 5122 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 15.00 mg | 4% |
| 5123 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 15.00 mg | 4% |
| 5124 | Beef, ground, 75% lean meat / 25% fat, raw | Beef Products | 15.00 mg | 4% |
| 5125 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 15.00 mg | 4% |
| 5126 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 5127 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 15.00 mg | 4% |
| 5128 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 15.00 mg | 4% |
| 5129 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 5130 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 15.00 mg | 4% |
| 5131 | Kielbasa, fully cooked, pan-fried | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5132 | Bologna, chicken, pork, beef | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5133 | Dutch brand loaf, chicken, pork and beef | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5134 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% |
| 5135 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% |
| 5136 | Babyfood, potatoes, toddler | Baby Foods | 15.00 mg | 4% |
| 5137 | Babyfood, dinner, spaghetti and tomato and meat, toddler | Baby Foods | 15.00 mg | 4% |
| 5138 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 15.00 mg | 4% |
| 5139 | Yogurt, fruit variety, nonfat, fortified with vitamin D | Dairy and Egg Products | 15.00 mg | 4% |
| 5140 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 15.00 mg | 4% |
| 5141 | Potato salad with egg | Meals, Entrees, and Side Dishes | 15.00 mg | 4% |
| 5142 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 15.00 mg | 4% |
| 5143 | Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milk | Beverages | 15.00 mg | 4% |
| 5144 | Beef, New Zealand, imported, sweetbread, raw | Beef Products | 15.00 mg | 4% |
| 5145 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 15.00 mg | 4% |
| 5146 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 15.00 mg | 4% |
| 5147 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 15.00 mg | 4% |
| 5148 | Pork sausage, link/patty, fully cooked, microwaved | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5149 | Bologna, chicken, turkey, pork | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5150 | Frankfurter, meat | Sausages and Luncheon Meats | 15.00 mg | 4% |
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