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 5401–5450 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5401 | Puddings, coconut cream, dry mix, instant, prepared with 2% milk | Sweets | 14.00 mg | 3% |
| 5402 | Beef, ground, 70% lean meat / 30% fat, raw | Beef Products | 14.00 mg | 3% |
| 5403 | Beef, variety meats and by-products, lungs, raw | Beef Products | 14.00 mg | 3% |
| 5404 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 5405 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 5406 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 5407 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 5408 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 5409 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 5410 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 5411 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 5412 | Asparagus, raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 5413 | Pork, fresh, variety meats and by-products, brain, raw | Pork Products | 14.00 mg | 3% |
| 5414 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 14.00 mg | 3% |
| 5415 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 14.00 mg | 3% |
| 5416 | Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted | Pork Products | 14.00 mg | 3% |
| 5417 | Restaurant, Latino, Arroz con grandules (rice and pigeonpeas) | Restaurant Foods | 14.00 mg | 3% |
| 5418 | Cinnamon buns, frosted (includes honey buns) | Baked Products | 14.00 mg | 3% |
| 5419 | Pork, cured, shoulder, arm picnic, separable lean and fat, roasted | Pork Products | 14.00 mg | 3% |
| 5420 | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Pork Products | 14.00 mg | 3% |
| 5421 | Pork, fresh, variety meats and by-products, lungs, raw | Pork Products | 14.00 mg | 3% |
| 5422 | Pork, fresh, variety meats and by-products, liver, cooked, braised | Pork Products | 14.00 mg | 3% |
| 5423 | Prune juice, canned | Fruits and Fruit Juices | 14.00 mg | 3% |
| 5424 | Pork sausage rice links, brown and serve, cooked | Sausages and Luncheon Meats | 14.00 mg | 3% |
| 5425 | Restaurant, Chinese, vegetable lo mein, without meat | Restaurant Foods | 14.00 mg | 3% |
| 5426 | Ice creams, vanilla, light, soft-serve | Sweets | 14.00 mg | 3% |
| 5427 | Ice creams, vanilla | Sweets | 14.00 mg | 3% |
| 5428 | Ice creams, vanilla, light | Sweets | 14.00 mg | 3% |
| 5429 | Snacks, fruit leather, pieces | Sweets | 14.00 mg | 3% |
| 5430 | Beverages, shake, fast food, strawberry | Beverages | 13.00 mg | 3% |
| 5431 | Cake, pound, commercially prepared, other than all butter, unenriched | Baked Products | 13.00 mg | 3% |
| 5432 | Croissants, apple | Baked Products | 13.00 mg | 3% |
| 5433 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 13.00 mg | 3% |
| 5434 | Cake, pound, commercially prepared, other than all butter, enriched | Baked Products | 13.00 mg | 3% |
| 5435 | Beverages, lemonade-flavor drink, powder, prepared with water | Beverages | 13.00 mg | 3% |
| 5436 | Beef, New Zealand, imported, brisket navel end, separable lean and fat, raw | Beef Products | 13.00 mg | 3% |
| 5437 | Swisswurst, pork and beef, with swiss cheese, smoked | Sausages and Luncheon Meats | 13.00 mg | 3% |
| 5438 | Sausage, summer, pork and beef, sticks, with cheddar cheese | Sausages and Luncheon Meats | 13.00 mg | 3% |
| 5439 | Oscar Mayer, Wieners (beef franks) | Sausages and Luncheon Meats | 13.00 mg | 3% |
| 5440 | Sausage, smoked link sausage, pork and beef | Sausages and Luncheon Meats | 13.00 mg | 3% |
| 5441 | Soup, tomato, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 5442 | Sauce, sweet and sour, prepared-from-recipe | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 5443 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 5444 | Sauce, barbecue | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 5445 | Lamb, new zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 13.00 mg | 3% |
| 5446 | Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 13.00 mg | 3% |
| 5447 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 13.00 mg | 3% |
| 5448 | Soup, clam chowder, new england, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 5449 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 13.00 mg | 3% |
| 5450 | Currants, red and white, raw | Fruits and Fruit Juices | 13.00 mg | 3% |
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