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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5601 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 12.00 mg | 3% |
| 5602 | Cream puff shell, prepared from recipe | Baked Products | 12.00 mg | 3% |
| 5603 | Cookies, vanilla wafers, higher fat | Baked Products | 12.00 mg | 3% |
| 5604 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 12.00 mg | 3% |
| 5605 | Cookies, butter, commercially prepared, enriched | Baked Products | 12.00 mg | 3% |
| 5606 | Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milk | Beverages | 12.00 mg | 3% |
| 5607 | Beverages, almond milk, chocolate, ready-to-drink | Beverages | 12.00 mg | 3% |
| 5608 | Liverwurst spread | Sausages and Luncheon Meats | 12.00 mg | 3% |
| 5609 | Sausage, pork and beef, fresh, cooked | Sausages and Luncheon Meats | 12.00 mg | 3% |
| 5610 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 5611 | Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 5612 | Sauce, ready-to-serve, pepper, TABASCO | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 5613 | Chicken, skin (drumsticks and thighs), with added solution, cooked, braised | Poultry Products | 12.00 mg | 3% |
| 5614 | Veal, variety meats and by-products, lungs, raw | Lamb, Veal, and Game Products | 12.00 mg | 3% |
| 5615 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 12.00 mg | 3% |
| 5616 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 12.00 mg | 3% |
| 5617 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 5618 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 12.00 mg | 3% |
| 5619 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 12.00 mg | 3% |
| 5620 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% |
| 5621 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% |
| 5622 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% |
| 5623 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% |
| 5624 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% |
| 5625 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% |
| 5626 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% |
| 5627 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% |
| 5628 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% |
| 5629 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% |
| 5630 | Beef, round, eye of round steak, boneless separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% |
| 5631 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% |
| 5632 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% |
| 5633 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% |
| 5634 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% |
| 5635 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% |
| 5636 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5637 | Liver sausage, liverwurst, pork | Sausages and Luncheon Meats | 12.00 mg | 3% |
| 5638 | Liver cheese, pork | Sausages and Luncheon Meats | 12.00 mg | 3% |
| 5639 | Chicken spread | Sausages and Luncheon Meats | 12.00 mg | 3% |
| 5640 | Babyfood, dinner, macaroni and tomato and beef, strained | Baby Foods | 12.00 mg | 3% |
| 5641 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% |
| 5642 | Ice cream, soft serve, chocolate | Dairy and Egg Products | 12.00 mg | 3% |
| 5643 | Ravioli, meat-filled, with tomato sauce or meat sauce, canned | Meals, Entrees, and Side Dishes | 12.00 mg | 3% |
| 5644 | McDONALD'S, Fruit 'n Yogurt Parfait (without granola) | Fast Foods | 12.00 mg | 3% |
| 5645 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 12.00 mg | 3% |
| 5646 | Alcoholic beverage, wine, table, red | Beverages | 12.00 mg | 3% |
| 5647 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5648 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 12.00 mg | 3% |
| 5649 | Sausage, Polish, pork and beef, smoked | Sausages and Luncheon Meats | 12.00 mg | 3% |
| 5650 | Sausage, Italian, sweet, links | Sausages and Luncheon Meats | 12.00 mg | 3% |
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