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 6451–6500 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6451 | Sausage, Italian, turkey, cooked | Sausages and Luncheon meats | 22.00 mg | 5% | CNF |
| 6452 | Chicken, broiler, drumstick, meat, braised | Poultry Products | 22.00 mg | 5% | CNF |
| 6453 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 6454 | Deli-meat, capicollo (cappocollo) | Sausages and Luncheon meats | 22.00 mg | 5% | CNF |
| 6455 | Wiener (frankfurter), low fat | Sausages and Luncheon meats | 22.00 mg | 5% | CNF |
| 6456 | Pulled pork in barbecue sauce | Mixed Dishes | 22.00 mg | 5% | CNF |
| 6457 | Fast foods, entree, chicken, breaded and fried, thigh, meat and skin with breading | Fast Foods | 22.00 mg | 5% | CNF |
| 6458 | Fast foods, entree, chicken, breaded and fried, drumstick, meat and skin with breading | Fast Foods | 22.00 mg | 5% | CNF |
| 6459 | Dulce de leche (caramelized milk) | Sweets | 22.00 mg | 5% | CNF |
| 6460 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 22.00 mg | 5% | CNF |
| 6461 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% | CNF |
| 6462 | Game meat, native, sea lion, stellar, meat, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6463 | Game meat, native, sea lion, stellar, heart, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6464 | Game meat, native, sea lion, stellar, liver, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6465 | Chicken, broiler, thigh, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 22.00 mg | 5% | CNF |
| 6466 | Instant breakfast, powder, prepared with 2% milk | Beverages | 22.00 mg | 5% | CNF |
| 6467 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6468 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6469 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6470 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6471 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6472 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6473 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 22.00 mg | 5% | CNF |
| 6474 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6475 | Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 22.00 mg | 5% | CNF |
| 6476 | Pork, cured, ham, slice, bone-in, separable lean and fat, unheated | Pork Products | 22.00 mg | 5% | CNF |
| 6477 | Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 22.00 mg | 5% | CNF |
| 6478 | Pork, cured, ham, shank, bone-in, separable lean only, unheated | Pork Products | 22.00 mg | 5% | CNF |
| 6479 | Sweets, butter, maple | Sweets | 22.00 mg | 5% | CNF |
| 6480 | Pork, loin, rib roast, boneless, lean and fat, raw | Pork Products | 22.00 mg | 5% | CNF |
| 6481 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 22.00 mg | 5% | CNF |
| 6482 | Lentils, pink, boiled | Legumes and Legume Products | 22.00 mg | 5% | CNF |
| 6483 | Fish, burbot (loche), native, skin, raw | Finfish and Shellfish Products | 22.00 mg | 5% | CNF |
| 6484 | Tamale (Navajo) | Mixed Dishes | 22.00 mg | 5% | CNF |
| 6485 | Game meat, elk, ground, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6486 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6487 | Deli-meat, salami, Italian, pork | Sausages and Luncheon meats | 22.00 mg | 5% | CNF |
| 6488 | Ostrich, top loin, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6489 | Ostrich, tip trimmed, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6490 | Ostrich, tenderloin, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6491 | Ostrich, round, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6492 | Ostrich, inside leg, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6493 | Ostrich, fan, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6494 | Cheese, processed product, cheddar, slices, low sodium | Dairy and Egg Products | 22.00 mg | 5% | CNF |
| 6495 | Pheasant, cooked, total edible | Poultry Products | 22.00 mg | 5% | CNF |
| 6496 | Quail, cooked, total edible | Poultry Products | 22.00 mg | 5% | CNF |
| 6497 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6498 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6499 | Soup, pea, green, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 22.00 mg | 5% | CNF |
| 6500 | Goose, wild (Canada goose), native, leg, meat and skin, roasted | Poultry Products | 22.00 mg | 5% | CNF |
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