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 5951–6000 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5951 | Candies, candy bits, yogourt covered | Sweets | 23.00 mg | 5% | CNF |
| 5952 | Fast foods, entree, chicken, breaded and fried, skin and breading from all pieces | Fast Foods | 23.00 mg | 5% | CNF |
| 5953 | Stir fry with tofu | Mixed Dishes | 23.00 mg | 5% | CNF |
| 5954 | Fast foods, sandwiches and burgers, grilled chicken sandwich with lettuce, tomato and spread | Fast Foods | 23.00 mg | 5% | CNF |
| 5955 | Salad, taco, with salsa, homemade | Mixed Dishes | 23.00 mg | 5% | CNF |
| 5956 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 23.00 mg | 5% | CNF |
| 5957 | Chicken, broiler, back, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 23.00 mg | 5% | CNF |
| 5958 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 5959 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 5960 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 5961 | Fast foods, pizza, cheese and pepperoni, thick crust | Fast Foods | 23.00 mg | 5% | CNF |
| 5962 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 23.00 mg | 5% | CNF |
| 5963 | Fast foods, pizza, cheese, thick crust | Fast Foods | 23.00 mg | 5% | CNF |
| 5964 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 5965 | Bread, Irish soda, homemade | Baked Products | 23.00 mg | 5% | CNF |
| 5966 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 5967 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 5968 | Egg roll, vegetable, refrigerated, heated | Mixed Dishes | 23.00 mg | 5% | CNF |
| 5969 | Chicken breast tenders, breaded, uncooked | Poultry Products | 23.00 mg | 5% | CNF |
| 5970 | Pork, cured, ham, slice, bone-in, separable lean only, unheated | Pork Products | 23.00 mg | 5% | CNF |
| 5971 | Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted | Pork Products | 23.00 mg | 5% | CNF |
| 5972 | Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 23.00 mg | 5% | CNF |
| 5973 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 23.00 mg | 5% | CNF |
| 5974 | Sweets, sugars, maple, granulated | Sweets | 23.00 mg | 5% | CNF |
| 5975 | sweets, syrups, maple, prepackaged | Sweets | 23.00 mg | 5% | CNF |
| 5976 | Beef, composite cuts, steak/roast, lean and fat, raw | Beef Products | 23.00 mg | 5% | CNF |
| 5977 | Beef, loin, top sirloin steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 23.00 mg | 5% | CNF |
| 5978 | Beef, loin, tenderloin, steak, lean, cooked, broiled | Beef Products | 23.00 mg | 5% | CNF |
| 5979 | Beef, chuck, blade steak, with bone, lean, cooked, braised | Beef Products | 23.00 mg | 5% | CNF |
| 5980 | Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 23.00 mg | 5% | CNF |
| 5981 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 23.00 mg | 5% | CNF |
| 5982 | Fish, arctic char, native, meat and skin, raw | Finfish and Shellfish Products | 23.00 mg | 5% | CNF |
| 5983 | Game meat, native, beluga, muktuk, boiled | Lamb, Veal and Game | 23.00 mg | 5% | CNF |
| 5984 | Game meat, native, bearded seal, intestine, raw | Lamb, Veal and Game | 23.00 mg | 5% | CNF |
| 5985 | Sausage, Bratwurst, chicken, cooked | Sausages and Luncheon meats | 23.00 mg | 5% | CNF |
| 5986 | Ostrich, outside strip, raw | Poultry Products | 23.00 mg | 5% | CNF |
| 5987 | Ostrich, outside leg, raw | Poultry Products | 23.00 mg | 5% | CNF |
| 5988 | Ostrich, inside strip, raw | Poultry Products | 23.00 mg | 5% | CNF |
| 5989 | Ostrich, ground, cooked, pan-broiled | Poultry Products | 23.00 mg | 5% | CNF |
| 5990 | Turkey, drumstick, smoked, cooked, with skin, bone removed | Poultry Products | 23.00 mg | 5% | CNF |
| 5991 | Vegetarian fillets, meatless | Legumes and Legume Products | 23.00 mg | 5% | CNF |
| 5992 | Meatless, luncheon slices | Legumes and Legume Products | 23.00 mg | 5% | CNF |
| 5993 | Meatless, fish sticks | Legumes and Legume Products | 23.00 mg | 5% | CNF |
| 5994 | Sauce, adobo fresco | Soups, Sauces and Gravies | 23.00 mg | 5% | CNF |
| 5995 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 23.00 mg | 5% | CNF |
| 5996 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 5997 | Veal, grain-fed, shoulder, blade steak, lean, raw | Lamb, Veal and Game | 23.00 mg | 5% | CNF |
| 5998 | Veal, milk-fed, shoulder, blade steak, lean and fat, braised | Lamb, Veal and Game | 23.00 mg | 5% | CNF |
| 5999 | Veal, grain-fed, shoulder, blade steak, lean and fat, raw | Lamb, Veal and Game | 23.00 mg | 5% | CNF |
| 6000 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 23.00 mg | 5% | CNF |
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