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 6551–6600 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6551 | Beef, ground, regular, broiled | Beef Products | 22.00 mg | 5% | CNF |
| 6552 | Beef, spleen, raw | Beef Products | 22.00 mg | 5% | CNF |
| 6553 | Beef, liver, pan-fried | Beef Products | 22.00 mg | 5% | CNF |
| 6554 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6555 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6556 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6557 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6558 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6559 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6560 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6561 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6562 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6563 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6564 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6565 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 6566 | Pork, loin, sirloin steak, boneless, lean and fat, raw | Pork Products | 22.00 mg | 5% | CNF |
| 6567 | Pork, loin, rib half (country-style ribs), lean, roasted | Pork Products | 22.00 mg | 5% | CNF |
| 6568 | Pork, loin, rib half (country-style ribs), lean and fat, roasted | Pork Products | 22.00 mg | 5% | CNF |
| 6569 | Pork, loin, rib steak (rib end), boneless, lean, raw | Pork Products | 22.00 mg | 5% | CNF |
| 6570 | Pork, loin, rib steak (rib end), boneless, lean and fat, roasted | Pork Products | 22.00 mg | 5% | CNF |
| 6571 | Pork, cured, ham, whole, lean | Pork Products | 22.00 mg | 5% | CNF |
| 6572 | Pork, cured, ham, boneless, mini ham-half, regular (11% fat), roasted | Pork Products | 22.00 mg | 5% | CNF |
| 6573 | Pork, shoulder, blade portion, bone-in, lean, raw | Pork Products | 22.00 mg | 5% | CNF |
| 6574 | Pork, shoulder, picnic (arm), lean and fat, braised | Pork Products | 22.00 mg | 5% | CNF |
| 6575 | Pork, loin, rib chop (rib end), bone-in, lean, roasted | Pork Products | 22.00 mg | 5% | CNF |
| 6576 | Pork, leg, shank portion, lean and fat, roasted | Pork Products | 22.00 mg | 5% | CNF |
| 6577 | Pork, leg, butt portion, lean, raw | Pork Products | 22.00 mg | 5% | CNF |
| 6578 | Pork, leg, whole, lean and fat, roasted | Pork Products | 22.00 mg | 5% | CNF |
| 6579 | Raspberry, raw | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 6580 | Orange peel, raw | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 6581 | Guava, common, raw | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 6582 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 6583 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 6584 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% | CNF |
| 6585 | Deli-meat, chicken breast, cooked, extra lean | Sausages and Luncheon meats | 22.00 mg | 5% | CNF |
| 6586 | Deli-meat, salami, cooked, turkey | Sausages and Luncheon meats | 22.00 mg | 5% | CNF |
| 6587 | Chicken, broiler, thigh, meat and skin, roasted | Poultry Products | 22.00 mg | 5% | CNF |
| 6588 | Chicken, broiler, drumstick, meat, roasted | Poultry Products | 22.00 mg | 5% | CNF |
| 6589 | Chicken, broiler, drumstick, meat and skin, roasted | Poultry Products | 22.00 mg | 5% | CNF |
| 6590 | Chicken, broiler, breast, meat and skin, stewed | Poultry Products | 22.00 mg | 5% | CNF |
| 6591 | Chicken, broiler, back, meat, roasted | Poultry Products | 22.00 mg | 5% | CNF |
| 6592 | Chicken, broiler, back, meat, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6593 | Chicken, stewing, meat only, stewed | Poultry Products | 22.00 mg | 5% | CNF |
| 6594 | Turkey, all classes, giblets, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6595 | Squab (pigeon), meat and skin, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6596 | Guinea, meat and skin, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6597 | Goose, domesticated, meat and skin, roasted | Poultry Products | 22.00 mg | 5% | CNF |
| 6598 | Duck, wild, native, breast, meat only, raw | Poultry Products | 22.00 mg | 5% | CNF |
| 6599 | Chicken, stewing, dark meat only, stewed | Poultry Products | 22.00 mg | 5% | CNF |
| 6600 | Chicken, broiler, wing, meat, raw | Poultry Products | 22.00 mg | 5% | CNF |
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