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 5501–5550 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
5501	Fast foods, pizza, cheese, regular crust	Fast Foods	24.00 mg	6%	CNF
5502	Dandelion greens, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%	CNF
5503	Cabbage, savoy, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%	CNF
5504	Chicken breast tenders, breaded, cooked in conventional oven	Poultry Products	24.00 mg	6%	CNF
5505	Chicken patty, frozen, cooked	Poultry Products	24.00 mg	6%	CNF
5506	Beef, composite cuts, stewing beef, 0mm (0") trim, raw	Beef Products	24.00 mg	6%	CNF
5507	Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments and special sauce	Fast Foods	24.00 mg	6%	CNF
5508	Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments	Fast Foods	24.00 mg	6%	CNF
5509	Pork, cured, ham, rump, bone-in, separable lean only, unheated	Pork Products	24.00 mg	6%	CNF
5510	Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted	Pork Products	24.00 mg	6%	CNF
5511	Beef, hip, outside (bottom) round roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	24.00 mg	6%	CNF
5512	Beef, chuck, cross rib roast, boneless, lean, raw	Beef Products	24.00 mg	6%	CNF
5513	Beef, chuck, blade roast, boneless, lean, cooked, braised	Beef Products	24.00 mg	6%	CNF
5514	Beef, chuck, blade roast, boneless, lean and fat, 3mm (1/8'') trim, cooked, braised	Beef Products	24.00 mg	6%	CNF
5515	Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	24.00 mg	6%	CNF
5516	Fish, whitefish, native, head, baked	Finfish and Shellfish Products	24.00 mg	6%	CNF
5517	Fast foods, entree, chicken, breaded and fried, boneless, plain	Fast Foods	24.00 mg	6%	CNF
5518	Game meat, native, caribou (reindeer), heart, raw	Lamb, Veal and Game	24.00 mg	6%	CNF
5519	Game meat, native, ringed seal, liver, raw	Lamb, Veal and Game	24.00 mg	6%	CNF
5520	Game meat, native, ringed seal, meat, raw	Lamb, Veal and Game	24.00 mg	6%	CNF
5521	Game meat, native, bearded seal meat, raw	Lamb, Veal and Game	24.00 mg	6%	CNF
5522	Game meat, deer (venison), ground, cooked, pan-broiled	Lamb, Veal and Game	24.00 mg	6%	CNF
5523	Game meat, elk, ground, cooked, pan-broiled	Lamb, Veal and Game	24.00 mg	6%	CNF
5524	Game meat, bison, chuck, shoulder clod roast, lean, raw	Lamb, Veal and Game	24.00 mg	6%	CNF
5525	Emu, ground, raw	Poultry Products	24.00 mg	6%	CNF
5526	Cheese, processed product, swiss, slices, low fat	Dairy and Egg Products	24.00 mg	6%	CNF
5527	Abiyuch, raw	Fruits and fruit juices	24.00 mg	6%	CNF
5528	Goose, wild (Canada goose), native, liver, raw	Poultry Products	24.00 mg	6%	CNF
5529	Veal, grain-fed, shoulder, blade steak, lean, braised	Lamb, Veal and Game	24.00 mg	6%	CNF
5530	Veal, milk-fed, shoulder, blade steak, lean, braised	Lamb, Veal and Game	24.00 mg	6%	CNF
5531	Veal, milk-fed, rib chop, lean, broiled	Lamb, Veal and Game	24.00 mg	6%	CNF
5532	Goose, wild (Canada goose), native, meat only, raw	Poultry Products	24.00 mg	6%	CNF
5533	Game meat, bison, shoulder, separable lean only, raw	Lamb, Veal and Game	24.00 mg	6%	CNF
5534	Game meat, bison, rib eye, separable lean only, raw	Lamb, Veal and Game	24.00 mg	6%	CNF
5535	Game meat, bison, top sirloin, separable lean only, raw	Lamb, Veal and Game	24.00 mg	6%	CNF
5536	Pizza, pepperoni, frozen, cooked	Mixed Dishes	24.00 mg	6%	CNF
5537	Yautia (tannier), raw	Vegetables and Vegetable Products	24.00 mg	6%	CNF
5538	Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, cooked	Lamb, Veal and Game	24.00 mg	6%	CNF
5539	Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, cooked	Lamb, Veal and Game	24.00 mg	6%	CNF
5540	Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, raw	Lamb, Veal and Game	24.00 mg	6%	CNF
5541	Lamb, Canadian, composite cuts, lean and fat, 3mm (1/8"), cooked	Lamb, Veal and Game	24.00 mg	6%	CNF
5542	Sauce, hoisin, ready-to-serve	Soups, Sauces and Gravies	24.00 mg	6%	CNF
5543	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	24.00 mg	6%	CNF
5544	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain	Fast Foods	24.00 mg	6%	CNF
5545	Fast foods, entree, fish fillet, battered or breaded, fried	Fast Foods	24.00 mg	6%	CNF
5546	Pasta, egg noodles, spinach, enriched, cooked	Cereals, Grains and Pasta	24.00 mg	6%	CNF
5547	Pasta, fresh-refrigerated, spinach, cooked	Cereals, Grains and Pasta	24.00 mg	6%	CNF
5548	Candies, fudge, vanilla, with nuts, homemade	Sweets	24.00 mg	6%	CNF
5549	Waffle, plain, frozen, ready-to-heat, toasted	Baked Products	24.00 mg	6%	CNF
5550	Roll, hamburger / hot dog, plain	Baked Products	24.00 mg	6%	CNF

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Foods high in Magnesium

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