Foods high in Magnesium

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 5451–5500 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
5451	Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, raw	Pork Products	24.00 mg	6%	USDA_SR
5452	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	Pork Products	24.00 mg	6%	USDA_SR
5453	Pork, fresh, variety meats and by-products, heart, cooked, braised	Pork Products	24.00 mg	6%	USDA_SR
5454	Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled	Pork Products	24.00 mg	6%	USDA_SR
5455	Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised	Pork Products	24.00 mg	6%	USDA_SR
5456	Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted	Pork Products	24.00 mg	6%	USDA_SR
5457	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw	Pork Products	24.00 mg	6%	USDA_SR
5458	Fish, salmon, king (chinook), raw (Alaska Native)	American Indian/Alaska Native Foods	24.00 mg	6%	USDA_SR
5459	Bread, pan dulce, sweet yeast bread	Baked Products	24.00 mg	6%	USDA_SR
5460	Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, cooked	Pork Products	24.00 mg	6%	USDA_SR
5461	Pork, fresh, ground, cooked	Pork Products	24.00 mg	6%	USDA_SR
5462	Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted	Pork Products	24.00 mg	6%	USDA_SR
5463	Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried	Pork Products	24.00 mg	6%	USDA_SR
5464	Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried	Pork Products	24.00 mg	6%	USDA_SR
5465	Pork, fresh, spareribs, separable lean and fat, cooked, braised	Pork Products	24.00 mg	6%	USDA_SR
5466	Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised	Pork Products	24.00 mg	6%	USDA_SR
5467	Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, broiled	Pork Products	24.00 mg	6%	USDA_SR
5468	Abiyuch, raw	Fruits and Fruit Juices	24.00 mg	6%	USDA_SR
5469	Restaurant, Chinese, kung pao chicken	Restaurant Foods	24.00 mg	6%	USDA_SR
5470	DENNY'S, top sirloin steak	Restaurant Foods	24.00 mg	6%	USDA_SR
5471	Elk, free range, roast, eye of round, raw (Shoshone Bannock)	American Indian/Alaska Native Foods	24.00 mg	6%	USDA_SR
5472	Stew, steamed corn (Navajo)	American Indian/Alaska Native Foods	24.00 mg	6%	USDA_SR
5473	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Baked Products	24.00 mg	6%	USDA_SR
5474	Candies, fudge, vanilla with nuts	Sweets	24.00 mg	6%	USDA_SR
5475	Babyfood, fruit, jarred, banana and other fruit	Babyfoods	24.00 mg	6%	CNF
5476	Quesadilla with cheese	Mixed Dishes	24.00 mg	6%	CNF
5477	Meat stick, pepperoni, non-refrigerated	Sausages and Luncheon meats	24.00 mg	6%	CNF
5478	Sausage, Chorizo, dry	Sausages and Luncheon meats	24.00 mg	6%	CNF
5479	Taquito, beef and cheese, frozen, heated in oven	Mixed Dishes	24.00 mg	6%	CNF
5480	Taquito, chicken and cheese, frozen, heated in oven	Mixed Dishes	24.00 mg	6%	CNF
5481	Pizza, cheese, thin crust, frozen, cooked	Fast Foods	24.00 mg	6%	CNF
5482	Fast foods, mexican, taco with chicken, cheese and lettuce, soft	Fast Foods	24.00 mg	6%	CNF
5483	Fast foods, pizza, sausage, regular crust	Fast Foods	24.00 mg	6%	CNF
5484	Fish, salmon, pink, canned, drained solids, without skin and bones	Finfish and Shellfish Products	24.00 mg	6%	CNF
5485	Fish, salmon, sockeye (red), canned, drained solids, without skin and bones	Finfish and Shellfish Products	24.00 mg	6%	CNF
5486	Cracker, honey sesame	Snacks	24.00 mg	6%	CNF
5487	Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed	Legumes and Legume Products	24.00 mg	6%	CNF
5488	Chinese dish, Kung Pao chicken, restaurant prepared	Mixed Dishes	24.00 mg	6%	CNF
5489	Fast foods, entree, chicken, breaded and fried, wing, meat and skin with breading	Fast Foods	24.00 mg	6%	CNF
5490	Fast foods, entree, chicken, breaded and fried, wing, meat only, skin and breading removed	Fast Foods	24.00 mg	6%	CNF
5491	Fast foods, entree, chicken, breaded and fried, drumstick, meat only, skin and breading removed	Fast Foods	24.00 mg	6%	CNF
5492	Quesadilla with meat and cheese	Mixed Dishes	24.00 mg	6%	CNF
5493	Chicken, sautéed with almonds (almond guy ding)	Mixed Dishes	24.00 mg	6%	CNF
5494	Spaghetti with meat sauce	Mixed Dishes	24.00 mg	6%	CNF
5495	Chicken, broiler, wing, meat and skin, cooked, rotisserie, with seasoning	Poultry Products	24.00 mg	6%	CNF
5496	Chicken, broiler, wing, meat, cooked, rotisserie, with seasoning	Poultry Products	24.00 mg	6%	CNF
5497	Chicken, broiler, drumstick, meat, cooked, rotisserie, with seasoning	Poultry Products	24.00 mg	6%	CNF
5498	Squash, summer, all varieties, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%	CNF
5499	Fast foods, pizza, cheese and pepperoni, regular crust	Fast Foods	24.00 mg	6%	CNF
5500	Fast foods, pizza, cheese, thin crust	Fast Foods	24.00 mg	6%	CNF

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Foods high in Magnesium

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