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 5551–5600 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5551 | Hush puppy, homemade | Baked Products | 24.00 mg | 6% | CNF |
| 5552 | English muffin, plain (also sourdough) | Baked Products | 24.00 mg | 6% | CNF |
| 5553 | Croissant, cheese, commercial | Baked Products | 24.00 mg | 6% | CNF |
| 5554 | Cracker meal | Baked Products | 24.00 mg | 6% | CNF |
| 5555 | Cracker, matzo, egg | Baked Products | 24.00 mg | 6% | CNF |
| 5556 | Cookie, chocolate chip, refrigerated dough | Baked Products | 24.00 mg | 6% | CNF |
| 5557 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 24.00 mg | 6% | CNF |
| 5558 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 24.00 mg | 6% | CNF |
| 5559 | Veal, grain-fed, shoulder, whole, lean, roasted | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5560 | Veal, grain-fed, shoulder, whole, lean and fat, roasted | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5561 | Veal, grain-fed, loin chop, lean and fat, raw | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5562 | Lamb, Canadian, ground, cooked | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5563 | Veal, thymus, braised | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5564 | Veal, pancreas, braised | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5565 | Veal, kidney, braised | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5566 | Lamb, heart, braised | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5567 | Game meat, squirrel, raw | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5568 | Game meat, horse, raw | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5569 | Game meat, elk, roasted | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5570 | Game meat, deer (venison), roasted | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5571 | Veal, ground, broiled | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5572 | Veal, sirloin, lean and fat, raw | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5573 | Veal, shoulder, blade, lean, roasted | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5574 | Veal, shoulder, blade, lean and fat, roasted | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5575 | Veal, rib, lean, roasted | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5576 | Veal, loin, lean and fat, braised | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5577 | Veal, composite cuts, lean and fat, raw | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5578 | Lamb, New Zealand, rib, lean, roasted | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5579 | Lamb, New Zealand, leg, chop / steak, lean, raw | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5580 | Lamb, Canadian, shoulder, whole, lean, raw | Lamb, Veal and Game | 24.00 mg | 6% | CNF |
| 5581 | Fish, cod (gray cod), pacific, baked or broiled | Finfish and Shellfish Products | 24.00 mg | 6% | CNF |
| 5582 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5583 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5584 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5585 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5586 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5587 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5588 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5589 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5590 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5591 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5592 | Poi | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5593 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5594 | Cabbage, savoy, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 5595 | Pork, shoulder, butt (blade, boneless), lean and fat, roasted | Pork Products | 24.00 mg | 6% | CNF |
| 5596 | Pork, loin, centre cut (centre steak), boneless, lean and fat, raw | Pork Products | 24.00 mg | 6% | CNF |
| 5597 | Pork, loin, sirloin roast, boneless, lean and fat, raw | Pork Products | 24.00 mg | 6% | CNF |
| 5598 | Pork, loin, rib steak (rib end), boneless, lean, roasted | Pork Products | 24.00 mg | 6% | CNF |
| 5599 | Pork, loin, rib steak (rib end), boneless, lean and fat, pan-fried | Pork Products | 24.00 mg | 6% | CNF |
| 5600 | Pork, back ribs, lean and fat, roasted | Pork Products | 24.00 mg | 6% | CNF |
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