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 6051–6100 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6051 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 6052 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 6053 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 6054 | Pumpkin, canned | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 6055 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 6056 | Onion, Welsh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 6057 | Lotus root, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 6058 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 6059 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 6060 | Pork, shoulder, butt, blade (boneless), lean, raw | Pork Products | 23.00 mg | 5% | CNF |
| 6061 | Pork, loin, sirloin steak, boneless, lean, raw | Pork Products | 23.00 mg | 5% | CNF |
| 6062 | Pork, loin, rib half (country-style ribs), lean, braised | Pork Products | 23.00 mg | 5% | CNF |
| 6063 | Pork, loin, rib half (country-style ribs), lean, raw | Pork Products | 23.00 mg | 5% | CNF |
| 6064 | Pork, loin, rib half (country-style ribs), lean and fat, braised | Pork Products | 23.00 mg | 5% | CNF |
| 6065 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, pan-fried | Pork Products | 23.00 mg | 5% | CNF |
| 6066 | Pork, pancreas, braised | Pork Products | 23.00 mg | 5% | CNF |
| 6067 | Pork, shoulder, blade portion, bone-in, lean and fat, braised | Pork Products | 23.00 mg | 5% | CNF |
| 6068 | Pork, shoulder, picnic (arm), lean, braised | Pork Products | 23.00 mg | 5% | CNF |
| 6069 | Pork, loin, sirloin chop, bone-in, lean and fat, broiled | Pork Products | 23.00 mg | 5% | CNF |
| 6070 | Pork, loin, sirloin chop, bone-in, lean and fat, raw | Pork Products | 23.00 mg | 5% | CNF |
| 6071 | Pork, loin, rib chop (rib end), bone-in, lean and fat, raw | Pork Products | 23.00 mg | 5% | CNF |
| 6072 | Pork, loin, whole, lean, raw | Pork Products | 23.00 mg | 5% | CNF |
| 6073 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 23.00 mg | 5% | CNF |
| 6074 | Cereal, hot, cream of wheat, instant: apple and cinnamon, dry | Breakfast cereals | 23.00 mg | 5% | CNF |
| 6075 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 23.00 mg | 5% | CNF |
| 6076 | Cereal, hot, cream of rice, dry | Breakfast cereals | 23.00 mg | 5% | CNF |
| 6077 | Chicken, broiler, thigh, meat, raw | Poultry Products | 23.00 mg | 5% | CNF |
| 6078 | Quail, meat and skin, raw | Poultry Products | 23.00 mg | 5% | CNF |
| 6079 | Chicken, capons, meat, skin, giblets and neck, roasted | Poultry Products | 23.00 mg | 5% | CNF |
| 6080 | Chicken, stewing, dark meat only, raw | Poultry Products | 23.00 mg | 5% | CNF |
| 6081 | Chicken, stewing, light meat only, stewed | Poultry Products | 23.00 mg | 5% | CNF |
| 6082 | Chicken, roasting, light meat, roasted | Poultry Products | 23.00 mg | 5% | CNF |
| 6083 | Chicken, roasting, meat only, raw | Poultry Products | 23.00 mg | 5% | CNF |
| 6084 | Chicken, broiler, leg, meat, raw | Poultry Products | 23.00 mg | 5% | CNF |
| 6085 | Chicken, broiler, leg, meat and skin, roasted | Poultry Products | 23.00 mg | 5% | CNF |
| 6086 | Chicken, broiler, drumstick, meat and skin, flour coated, fried | Poultry Products | 23.00 mg | 5% | CNF |
| 6087 | Chicken, broiler, back, meat and skin, flour coated, fried | Poultry Products | 23.00 mg | 5% | CNF |
| 6088 | Chicken, broiler, dark meat, roasted | Poultry Products | 23.00 mg | 5% | CNF |
| 6089 | Chicken, broiler, dark meat, raw | Poultry Products | 23.00 mg | 5% | CNF |
| 6090 | Chicken, broiler, light meat and skin, raw | Poultry Products | 23.00 mg | 5% | CNF |
| 6091 | Chicken, broiler, meat and skin, roasted | Poultry Products | 23.00 mg | 5% | CNF |
| 6092 | Chicken, broiler, meat, skin, giblets and neck, roasted | Poultry Products | 23.00 mg | 5% | CNF |
| 6093 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 23.00 mg | 5% | CNF |
| 6094 | Cheese, Mexican, queso chihuahua | Dairy and Egg Products | 23.00 mg | 5% | CNF |
| 6095 | Cheese fondue | Dairy and Egg Products | 23.00 mg | 5% | CNF |
| 6096 | Hot chocolate, cocoa, homemade, prepared with 2% milk | Beverages | 23.00 mg | 5% | CNF |
| 6097 | Cheese, blue | Dairy and Egg Products | 23.00 mg | 5% | CNF |
| 6098 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 22.90 mg | 5% | USDA_FF |
| 6099 | Fish, tuna, light, canned in water, drained solids | Finfish and Shellfish Products | 22.70 mg | 5% | USDA_FF |
| 6100 | Crustaceans, shrimp, farm raised, raw | Finfish and Shellfish Products | 22.53 mg | 5% | USDA_FF |
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