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 5301–5350 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5301 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 14.00 mg | 3% |
| 5302 | Babyfood, vegetables, beets, strained | Baby Foods | 14.00 mg | 3% |
| 5303 | Babyfood, dinner, vegetables chicken, strained | Baby Foods | 14.00 mg | 3% |
| 5304 | Milk, chocolate, fluid, commercial, reduced fat, with added calcium | Dairy and Egg Products | 14.00 mg | 3% |
| 5305 | Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties) | Meals, Entrees, and Side Dishes | 14.00 mg | 3% |
| 5306 | McDONALD'S, Hotcakes and Sausage | Fast Foods | 14.00 mg | 3% |
| 5307 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 14.00 mg | 3% |
| 5308 | Fast foods, egg, scrambled | Fast Foods | 14.00 mg | 3% |
| 5309 | Grapes, muscadine, raw | Fruits and Fruit Juices | 14.00 mg | 3% |
| 5310 | Bratwurst, pork, beef and turkey, lite, smoked | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5311 | Sausage, Polish, beef with chicken, hot | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5312 | Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel) | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5313 | Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5314 | Frankfurter, beef, pork, and turkey, fat free | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5315 | Oscar Mayer, Braunschweiger Liver Sausage (sliced) | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5316 | Thuringer, cervelat, summer sausage, beef, pork | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5317 | Pastrami, turkey | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5318 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 5319 | Chicken, skin (drumsticks and thighs), cooked, braised | Poultry Products | 14.00 mg | 3% |
| 5320 | Pie, pumpkin, commercially prepared | Baked Products | 14.00 mg | 3% |
| 5321 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 14.00 mg | 3% |
| 5322 | Cookies, vanilla sandwich with creme filling | Baked Products | 14.00 mg | 3% |
| 5323 | Veal, variety meats and by-products, spleen, cooked, braised | Lamb, Veal, and Game Products | 14.00 mg | 3% |
| 5324 | Lamb, variety meats and by-products, brain, cooked, braised | Lamb, Veal, and Game Products | 14.00 mg | 3% |
| 5325 | Babyfood, dinner, turkey, rice, and vegetables, toddler | Baby Foods | 14.00 mg | 3% |
| 5326 | Babyfood, vegetables, squash, junior | Baby Foods | 14.00 mg | 3% |
| 5327 | Babyfood, vegetables, squash, strained | Baby Foods | 14.00 mg | 3% |
| 5328 | Babyfood, meat, chicken sticks, junior | Baby Foods | 14.00 mg | 3% |
| 5329 | Pasta with tomato sauce, no meat, canned | Meals, Entrees, and Side Dishes | 14.00 mg | 3% |
| 5330 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 14.00 mg | 3% |
| 5331 | Light Ice Cream, soft serve, blended with cookie pieces | Fast Foods | 14.00 mg | 3% |
| 5332 | McDONALD'S, Fruit 'n Yogurt Parfait | Fast Foods | 14.00 mg | 3% |
| 5333 | McDONALD'S, Sausage, Egg & Cheese McGRIDDLES | Fast Foods | 14.00 mg | 3% |
| 5334 | McDONALD'S, Sausage McGRIDDLES | Fast Foods | 14.00 mg | 3% |
| 5335 | Fast foods, griddle cake sandwich, sausage | Fast Foods | 14.00 mg | 3% |
| 5336 | Fast foods, griddle cake sandwich, egg, cheese, and sausage | Fast Foods | 14.00 mg | 3% |
| 5337 | Mollusks, clam, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 14.00 mg | 3% |
| 5338 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 14.00 mg | 3% |
| 5339 | Frankfurter, turkey | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5340 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 5341 | Chicken, broilers or fryers, giblets, cooked, simmered | Poultry Products | 14.00 mg | 3% |
| 5342 | Zwieback | Baby Foods | 14.00 mg | 3% |
| 5343 | Milk, goat, fluid, with added vitamin D | Dairy and Egg Products | 14.00 mg | 3% |
| 5344 | Babyfood, juice, orange and banana | Baby Foods | 14.00 mg | 3% |
| 5345 | Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | Dairy and Egg Products | 14.00 mg | 3% |
| 5346 | Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D | Dairy and Egg Products | 14.00 mg | 3% |
| 5347 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D | Dairy and Egg Products | 14.00 mg | 3% |
| 5348 | Cheese, fontina | Dairy and Egg Products | 14.00 mg | 3% |
| 5349 | Ice creams, regular, low carbohydrate, vanilla | Sweets | 14.00 mg | 3% |
| 5350 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 14.00 mg | 3% |
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