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 5151–5200 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5151 | Frankfurter, pork | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5152 | Bratwurst, beef and pork, smoked | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5153 | Pork sausage, link/patty, unprepared | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5154 | Picnic loaf, pork, beef | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5155 | Chicken, dark meat, drumstick, meat and skin, with added solution, raw | Poultry Products | 15.00 mg | 4% |
| 5156 | Danish pastry, lemon, unenriched | Baked Products | 15.00 mg | 4% |
| 5157 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 15.00 mg | 4% |
| 5158 | Phyllo dough | Baked Products | 15.00 mg | 4% |
| 5159 | Pie, lemon meringue, commercially prepared | Baked Products | 15.00 mg | 4% |
| 5160 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 15.00 mg | 4% |
| 5161 | Danish pastry, cheese | Baked Products | 15.00 mg | 4% |
| 5162 | Cake, coffeecake, cheese | Baked Products | 15.00 mg | 4% |
| 5163 | Lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5164 | Lamb, New Zealand, imported, flap, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5165 | Lamb, New Zealand, imported, tongue - swiss cut, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5166 | Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5167 | Lamb, New Zealand, imported, ground lamb, cooked, braised | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5168 | Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% |
| 5169 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% |
| 5170 | Duck, domesticated, meat and skin, raw | Poultry Products | 15.00 mg | 4% |
| 5171 | Babyfood, dinner, beef with vegetables | Baby Foods | 15.00 mg | 4% |
| 5172 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A | Dairy and Egg Products | 15.00 mg | 4% |
| 5173 | Spaghetti with meat sauce, frozen entree | Meals, Entrees, and Side Dishes | 15.00 mg | 4% |
| 5174 | McDONALD'S, BIG BREAKFAST | Fast Foods | 15.00 mg | 4% |
| 5175 | Fast foods, biscuit, with egg, cheese, and bacon | Fast Foods | 15.00 mg | 4% |
| 5176 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 15.00 mg | 4% |
| 5177 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 5178 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 5179 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 5180 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 5181 | Bologna, meat and poultry | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5182 | Sausage, Berliner, pork, beef | Sausages and Luncheon Meats | 15.00 mg | 4% |
| 5183 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mg | 4% |
| 5184 | Turkey, young hen, skin only, cooked, roasted | Poultry Products | 15.00 mg | 4% |
| 5185 | Chicken, broilers or fryers, back, meat and skin, raw | Poultry Products | 15.00 mg | 4% |
| 5186 | Chicken, heart, all classes, raw | Poultry Products | 15.00 mg | 4% |
| 5187 | Chicken, gizzard, all classes, raw | Poultry Products | 15.00 mg | 4% |
| 5188 | Oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 15.00 mg | 4% |
| 5189 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce | Dairy and Egg Products | 15.00 mg | 4% |
| 5190 | Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 15.00 mg | 4% |
| 5191 | Cheese, ricotta, part skim milk | Dairy and Egg Products | 15.00 mg | 4% |
| 5192 | Turkey sticks, breaded, battered, fried | Poultry Products | 15.00 mg | 4% |
| 5193 | Turkey, whole, neck, meat only, raw | Poultry Products | 15.00 mg | 4% |
| 5194 | Chicken, broilers or fryers, skin only, cooked, roasted | Poultry Products | 15.00 mg | 4% |
| 5195 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 15.00 mg | 4% |
| 5196 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added iron fortified | Baby Foods | 15.00 mg | 4% |
| 5197 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 15.00 mg | 4% |
| 5198 | Fast foods, potato, mashed | Fast Foods | 15.00 mg | 4% |
| 5199 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 5200 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 15.00 mg | 4% |
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