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 5601–5650 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5601 | Pork, loin, centre cut (centre chop), bone-in, lean, pan-fried | Pork Products | 24.00 mg | 6% | CNF |
| 5602 | Pork, heart, braised | Pork Products | 24.00 mg | 6% | CNF |
| 5603 | Pork, shoulder, blade portion, bone-in, lean, broiled | Pork Products | 24.00 mg | 6% | CNF |
| 5604 | Pork, shoulder, blade portion, bone-in, lean, braised | Pork Products | 24.00 mg | 6% | CNF |
| 5605 | Pork, loin, sirloin chop, bone-in , lean and fat, braised | Pork Products | 24.00 mg | 6% | CNF |
| 5606 | Pork, loin, rib chop (rib end), bone-in, lean and fat, broiled | Pork Products | 24.00 mg | 6% | CNF |
| 5607 | Pork, leg, shank portion, lean, roasted | Pork Products | 24.00 mg | 6% | CNF |
| 5608 | Currant, european black, raw | Fruits and fruit juices | 24.00 mg | 6% | CNF |
| 5609 | Avocado, raw, florida | Fruits and fruit juices | 24.00 mg | 6% | CNF |
| 5610 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 24.00 mg | 6% | CNF |
| 5611 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 24.00 mg | 6% | CNF |
| 5612 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 24.00 mg | 6% | CNF |
| 5613 | Soup, cream, chicken, dehydrated | Soups, Sauces and Gravies | 24.00 mg | 6% | CNF |
| 5614 | Chicken, broiler, thigh, meat, roasted | Poultry Products | 24.00 mg | 6% | CNF |
| 5615 | Chicken, broiler, breast, meat, stewed | Poultry Products | 24.00 mg | 6% | CNF |
| 5616 | Turkey, all classes, liver, raw | Poultry Products | 24.00 mg | 6% | CNF |
| 5617 | Guinea, meat only, raw | Poultry Products | 24.00 mg | 6% | CNF |
| 5618 | Goose, domesticated, liver, raw | Poultry Products | 24.00 mg | 6% | CNF |
| 5619 | Goose, domesticated, meat only, raw | Poultry Products | 24.00 mg | 6% | CNF |
| 5620 | Duck, domesticated, liver, raw | Poultry Products | 24.00 mg | 6% | CNF |
| 5621 | Chicken, capon, meat and skin, roasted | Poultry Products | 24.00 mg | 6% | CNF |
| 5622 | Chicken, stewing, meat only, raw | Poultry Products | 24.00 mg | 6% | CNF |
| 5623 | Chicken, broiler, leg, meat, roasted | Poultry Products | 24.00 mg | 6% | CNF |
| 5624 | Chicken, broiler, leg, meat and skin, flour coated, fried | Poultry Products | 24.00 mg | 6% | CNF |
| 5625 | Chicken, broiler, drumstick, meat, fried | Poultry Products | 24.00 mg | 6% | CNF |
| 5626 | Chicken, broiler, breast, meat and skin, batter dipped, fried | Poultry Products | 24.00 mg | 6% | CNF |
| 5627 | Chicken, broiler, dark meat and skin, flour coated, fried | Poultry Products | 24.00 mg | 6% | CNF |
| 5628 | Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | Dairy and Egg Products | 24.00 mg | 6% | CNF |
| 5629 | Cheese, port-salut | Dairy and Egg Products | 24.00 mg | 6% | CNF |
| 5630 | Cheese, brick | Dairy and Egg Products | 24.00 mg | 6% | CNF |
| 5631 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 23.75 mg | 6% | USDA_FF |
| 5632 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 23.56 mg | 6% | USDA_FF |
| 5633 | Pork, chop, center cut, raw | Pork Products | 23.44 mg | 6% | USDA_FF |
| 5634 | Halibut, frozen, wild caught | Finfish and Shellfish Products | 23.06 mg | 5% | USDA_FF |
| 5635 | Game meat, elk, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5636 | Veal, shoulder, whole (arm and blade), separable lean and fat, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5637 | Fish, catfish, channel, farmed, cooked, dry heat | Finfish and Shellfish Products | 23.00 mg | 5% | USDA_SR |
| 5638 | Fish, scup, raw | Finfish and Shellfish Products | 23.00 mg | 5% | USDA_SR |
| 5639 | Fish, ocean perch, Atlantic, raw | Finfish and Shellfish Products | 23.00 mg | 5% | USDA_SR |
| 5640 | Waffles, plain, frozen, ready-to-heat | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5641 | Muffins, corn, prepared from recipe, made with low fat (2%) milk | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5642 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5643 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5644 | Bread, reduced-calorie, white | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5645 | Bread, irish soda, prepared from recipe | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5646 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5647 | Veal, seam fat only, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5648 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 23.00 mg | 5% | USDA_SR |
| 5649 | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5650 | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
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