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 5751–5800 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5751 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 12.00 mg | 3% |
| 5752 | Flan, caramel custard, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 5753 | Rennin, vanilla, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 5754 | Puddings, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 5755 | Puddings, vanilla, dry mix, instant, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 5756 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 12.00 mg | 3% |
| 5757 | Beef, variety meats and by-products, brain, cooked, simmered | Beef Products | 12.00 mg | 3% |
| 5758 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 5759 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 5760 | Sesbania flower, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 5761 | Pumpkin, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 5762 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 5763 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 5764 | Bacon, pre-sliced, reduced/low sodium, unprepared | Pork Products | 12.00 mg | 3% |
| 5765 | Pork, cured, breakfast strips, raw or unheated | Pork Products | 12.00 mg | 3% |
| 5766 | Pork, fresh, variety meats and by-products, lungs, cooked, braised | Pork Products | 12.00 mg | 3% |
| 5767 | Pork, fresh, variety meats and by-products, brain, cooked, braised | Pork Products | 12.00 mg | 3% |
| 5768 | Pork, fresh, composite of separable fat, with added solution, cooked | Pork Products | 12.00 mg | 3% |
| 5769 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5770 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5771 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5772 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5773 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5774 | Bologna, beef, low fat | Sausages and Luncheon Meats | 12.00 mg | 3% |
| 5775 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 12.00 mg | 3% |
| 5776 | Ice creams, french vanilla, soft-serve | Sweets | 12.00 mg | 3% |
| 5777 | Keikitos (muffins), Latino bakery item | Baked Products | 12.00 mg | 3% |
| 5778 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% |
| 5779 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5780 | Sapodilla, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5781 | Rhubarb, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5782 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 12.00 mg | 3% |
| 5783 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 12.00 mg | 3% |
| 5784 | Bologna, beef and pork, low fat | Sausages and Luncheon Meats | 12.00 mg | 3% |
| 5785 | Puddings, banana, dry mix, instant, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 5786 | Candies, white chocolate | Sweets | 12.00 mg | 3% |
| 5787 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water | Beverages | 11.00 mg | 3% |
| 5788 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 11.00 mg | 3% |
| 5789 | Bread, stuffing, dry mix, prepared | Baked Products | 11.00 mg | 3% |
| 5790 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG,Gerolsteiner naturally sparkling mineral water, | Beverages | 11.00 mg | 3% |
| 5791 | Beef, New Zealand, imported, brisket navel end, separable lean and fat, cooked, braised | Beef Products | 11.00 mg | 3% |
| 5792 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5793 | Sausage, smoked link sausage, pork | Sausages and Luncheon Meats | 11.00 mg | 3% |
| 5794 | Mortadella, beef, pork | Sausages and Luncheon Meats | 11.00 mg | 3% |
| 5795 | CAMPBELL'S CHUNKY, New England Clam Chowder | Soups, Sauces, and Gravies | 11.00 mg | 3% |
| 5796 | Lamb, variety meats and by-products, lungs, cooked, braised | Lamb, Veal, and Game Products | 11.00 mg | 3% |
| 5797 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 11.00 mg | 3% |
| 5798 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 11.00 mg | 3% |
| 5799 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 11.00 mg | 3% |
| 5800 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 11.00 mg | 3% |
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