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 6501–6550 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6501 | Goose, wild (Canada goose), native, breast, meat and skin, roasted | Poultry Products | 22.00 mg | 5% | CNF |
| 6502 | Veal, milk-fed, shoulder, blade steak, lean, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6503 | Veal, grain-fed, shoulder, blade steak, lean and fat, braised | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6504 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% | CNF |
| 6505 | Cracker, cheese, reduced fat | Baked Products | 22.00 mg | 5% | CNF |
| 6506 | Pepper, serrano, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6507 | Lamb, Canadian, loin, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6508 | Lamb, Canadian, foreshank, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6509 | Lamb, Canadian, foreshank, lean and fat, 3mm trim (1/8''), raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6510 | Lamb, Canadian, composite cuts, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6511 | Beef, hip, rump roast, lean and fat, 3mm (1/8") trim, raw | Beef Products | 22.00 mg | 5% | CNF |
| 6512 | Cheese, cream, fat free | Dairy and Egg Products | 22.00 mg | 5% | CNF |
| 6513 | Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments and vegetables | Fast Foods | 22.00 mg | 5% | CNF |
| 6514 | Fast foods, side dish, potato, baked, topped with cheese sauce | Fast Foods | 22.00 mg | 5% | CNF |
| 6515 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, with tuna salad, lettuce and tomatoes | Fast Foods | 22.00 mg | 5% | CNF |
| 6516 | Fast foods, sandwiches and burgers, roast beef sandwich, plain | Fast Foods | 22.00 mg | 5% | CNF |
| 6517 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments | Fast Foods | 22.00 mg | 5% | CNF |
| 6518 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables | Fast Foods | 22.00 mg | 5% | CNF |
| 6519 | Fast foods, entree, scallops, breaded and fried | Fast Foods | 22.00 mg | 5% | CNF |
| 6520 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 22.00 mg | 5% | CNF |
| 6521 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 22.00 mg | 5% | CNF |
| 6522 | Sweets, gelatin, dry powder, unsweetened | Sweets | 22.00 mg | 5% | CNF |
| 6523 | Candies, caramels, chocolate flavour roll | Sweets | 22.00 mg | 5% | CNF |
| 6524 | Snacks, fruit leather, bar | Snacks | 22.00 mg | 5% | CNF |
| 6525 | Pie, pecan, commercial | Baked Products | 22.00 mg | 5% | CNF |
| 6526 | Cracker, milk | Baked Products | 22.00 mg | 5% | CNF |
| 6527 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 22.00 mg | 5% | CNF |
| 6528 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 22.00 mg | 5% | CNF |
| 6529 | Veal, grain-fed, shoulder, shank, lean, braised | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6530 | Veal, grain-fed, shoulder, shank, lean, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6531 | Veal, grain-fed, shoulder, shank, lean and fat, braised | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6532 | Veal, grain-fed, shoulder, shank, lean and fat, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6533 | Veal, grain-fed, rib chop, lean, broiled | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6534 | Veal, grain-fed, cutlets (inside top round), raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6535 | Game meat, whale, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6536 | Lamb, liver, braised | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6537 | Lamb, brain, pan-fried | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6538 | Game meat, native, beaver, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6539 | Veal, rib, lean and fat, roasted | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6540 | Veal, milk-fed, cutlets (inside top round), raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6541 | Lamb, New Zealand, rib, lean, raw | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6542 | Lamb, New Zealand, rack - partly frenched, lean and fat, fast roasted | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6543 | Lamb, New Zealand, frozen, loin chop, lean, broiled | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6544 | Lamb, New Zealand, composite cuts, lean, cooked | Lamb, Veal and Game | 22.00 mg | 5% | CNF |
| 6545 | Mollusks, scallop, mixed species, raw | Finfish and Shellfish Products | 22.00 mg | 5% | CNF |
| 6546 | Crustaceans, shrimp, mixed species, raw | Finfish and Shellfish Products | 22.00 mg | 5% | CNF |
| 6547 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 22.00 mg | 5% | CNF |
| 6548 | Fish, burbot (loche), native, baked or broiled | Finfish and Shellfish Products | 22.00 mg | 5% | CNF |
| 6549 | Mollusks, oyster, pacific, raw | Finfish and Shellfish Products | 22.00 mg | 5% | CNF |
| 6550 | Fish, flatfish (flounder or sole or plaice), baked or broiled | Finfish and Shellfish Products | 22.00 mg | 5% | CNF |
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