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 5251–5300 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5251 | Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated | Pork Products | 15.00 mg | 4% |
| 5252 | Pork, cured, ham and water product, whole, boneless, separable lean only, heated, roasted | Pork Products | 15.00 mg | 4% |
| 5253 | Pork, fresh, variety meats and by-products, stomach, cooked, simmered | Pork Products | 15.00 mg | 4% |
| 5254 | Prunes, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 4% |
| 5255 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 15.00 mg | 4% |
| 5256 | Babyfood, dinner, macaroni, beef and tomato sauce, toddler | Baby Foods | 15.00 mg | 4% |
| 5257 | CARRABBA'S ITALIAN GRILL, spaghetti with meat sauce | Restaurant Foods | 15.00 mg | 4% |
| 5258 | Restaurant, Chinese, sweet and sour chicken | Restaurant Foods | 15.00 mg | 4% |
| 5259 | Restaurant, Chinese, beef and vegetables | Restaurant Foods | 15.00 mg | 4% |
| 5260 | Salmonberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 15.00 mg | 4% |
| 5261 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 15.00 mg | 4% |
| 5262 | Pork, cured, ham, whole, separable lean and fat, unheated | Pork Products | 15.00 mg | 4% |
| 5263 | Pork, fresh, variety meats and by-products, spleen, cooked, braised | Pork Products | 15.00 mg | 4% |
| 5264 | Raspberries, puree, seedless | Fruits and Fruit Juices | 15.00 mg | 4% |
| 5265 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 15.00 mg | 4% |
| 5266 | Pineapple, canned, juice pack, drained | Fruits and Fruit Juices | 15.00 mg | 4% |
| 5267 | Lemon peel, raw | Fruits and Fruit Juices | 15.00 mg | 4% |
| 5268 | Babyfood, rice and apples, dry | Baby Foods | 15.00 mg | 4% |
| 5269 | Salad dressing, blue or roquefort cheese dressing, fat-free | Fats and Oils | 15.00 mg | 4% |
| 5270 | Babyfood, apple yogurt dessert, strained | Baby Foods | 15.00 mg | 4% |
| 5271 | Restaurant, Chinese, chicken and vegetables | Restaurant Foods | 15.00 mg | 4% |
| 5272 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 15.00 mg | 4% |
| 5273 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 15.00 mg | 4% |
| 5274 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 14.00 mg | 3% |
| 5275 | Pie, mince, prepared from recipe | Baked Products | 14.00 mg | 3% |
| 5276 | Muffins, corn, toaster-type | Baked Products | 14.00 mg | 3% |
| 5277 | Cookies, vanilla wafers, lower fat | Baked Products | 14.00 mg | 3% |
| 5278 | Cookies, shortbread, commercially prepared, plain | Baked Products | 14.00 mg | 3% |
| 5279 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 14.00 mg | 3% |
| 5280 | Beef, New Zealand, imported, brisket navel end, separable lean only, cooked, braised | Beef Products | 14.00 mg | 3% |
| 5281 | Sausage, beef, fresh, cooked | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5282 | Bologna, pork, turkey and beef | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5283 | Sausage, chicken, beef, pork, skinless, smoked | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5284 | Oscar Mayer, Bologna (beef) | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5285 | Luncheon sausage, pork and beef | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5286 | Polish sausage, pork | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5287 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 5288 | Split pea with ham soup, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 5289 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 5290 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 5291 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 5292 | Lamb, New Zealand, imported, sweetbread, raw | Lamb, Veal, and Game Products | 14.00 mg | 3% |
| 5293 | Lamb, New Zealand, imported, brains, raw | Lamb, Veal, and Game Products | 14.00 mg | 3% |
| 5294 | Lamb, variety meats and by-products, lungs, raw | Lamb, Veal, and Game Products | 14.00 mg | 3% |
| 5295 | Veal, variety meats and by-products, brain, raw | Lamb, Veal, and Game Products | 14.00 mg | 3% |
| 5296 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk | Beverages | 14.00 mg | 3% |
| 5297 | Cookies, shortbread, reduced fat | Baked Products | 14.00 mg | 3% |
| 5298 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 14.00 mg | 3% |
| 5299 | Kielbasa, fully cooked, unheated | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5300 | Bologna, pork | Sausages and Luncheon Meats | 14.00 mg | 3% |
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