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 6901–6950 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6901 | Meat stick, beef, refrigerated | Sausages and Luncheon meats | 21.00 mg | 5% | CNF |
| 6902 | Sausage, Italian, pork, reduced fat and sodium, cooked | Sausages and Luncheon meats | 21.00 mg | 5% | CNF |
| 6903 | Potsticker or wonton, pork and vegetable, frozen, unprepared | Mixed Dishes | 21.00 mg | 5% | CNF |
| 6904 | Tourtiere, homemade | Baked Products | 21.00 mg | 5% | CNF |
| 6905 | Turkey, all classes, breast, meat only, roasted | Poultry Products | 21.00 mg | 5% | CNF |
| 6906 | Turkey, hen, breast, meat only, roasted | Poultry Products | 21.00 mg | 5% | CNF |
| 6907 | Mozzarella sticks, fried | Mixed Dishes | 21.00 mg | 5% | CNF |
| 6908 | Fast foods, entree, chicken, breaded and fried, thigh, meat only, skin and breading removed | Fast Foods | 21.00 mg | 5% | CNF |
| 6909 | Shepherd's pie with corn | Mixed Dishes | 21.00 mg | 5% | CNF |
| 6910 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 21.00 mg | 5% | CNF |
| 6911 | Chicken, broiler, thigh, meat, cooked, rotisserie, with seasoning | Poultry Products | 21.00 mg | 5% | CNF |
| 6912 | Chicken, broiler, back, meat, cooked, rotisserie, with seasoning | Poultry Products | 21.00 mg | 5% | CNF |
| 6913 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 6914 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6915 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6916 | Fast foods, egg, cheese and bacon griddlecake sandwich | Fast Foods | 21.00 mg | 5% | CNF |
| 6917 | Snacks, pretzels, soft, unsalted | Snacks | 21.00 mg | 5% | CNF |
| 6918 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 21.00 mg | 5% | CNF |
| 6919 | Bar, milk and cereal | Baked Products | 21.00 mg | 5% | CNF |
| 6920 | Chokecherry, raw, pitted | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 6921 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 21.00 mg | 5% | CNF |
| 6922 | Fast foods, breakfast, bagel, with ham, egg and cheese | Fast Foods | 21.00 mg | 5% | CNF |
| 6923 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 21.00 mg | 5% | CNF |
| 6924 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments | Fast Foods | 21.00 mg | 5% | CNF |
| 6925 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6926 | Pork, ground, lean, raw | Pork Products | 21.00 mg | 5% | CNF |
| 6927 | Beef, loin, t-bone steak (porterhouse), lean, cooked, broiled | Beef Products | 21.00 mg | 5% | CNF |
| 6928 | Beef, chuck, blade steak, boneless, lean, raw | Beef Products | 21.00 mg | 5% | CNF |
| 6929 | Beef, chuck, blade roast, boneless, lean, raw | Beef Products | 21.00 mg | 5% | CNF |
| 6930 | Fish, burbot (loche), native, head, baked | Finfish and Shellfish Products | 21.00 mg | 5% | CNF |
| 6931 | Chicken, wing, frozen, glazed, barbecue flavour, heated in conventional oven | Poultry Products | 21.00 mg | 5% | CNF |
| 6932 | Game meat, native, moose, liver, roasted | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6933 | Game meat, native, caribou (reindeer), stomach, contents | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6934 | Game meat, deer (venison), ground, raw | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6935 | Deli-meat, turkey breast, oven roasted, sliced | Sausages and Luncheon meats | 21.00 mg | 5% | CNF |
| 6936 | Deli-meat, chicken breast, oven-roasted, fat free, sliced | Sausages and Luncheon meats | 21.00 mg | 5% | CNF |
| 6937 | Ostrich, oyster, raw | Poultry Products | 21.00 mg | 5% | CNF |
| 6938 | Snacks, pretzels, soft | Snacks | 21.00 mg | 5% | CNF |
| 6939 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 21.00 mg | 5% | CNF |
| 6940 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 21.00 mg | 5% | CNF |
| 6941 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6942 | Blackberry juice, canned | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 6943 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6944 | Veal, milk-fed, shoulder, blade steak, lean and fat, raw | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6945 | Veal, milk-fed, rib chop, lean and fat, broiled | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6946 | Beef, ground, regular, crumbled, pan-fried, rinsed | Beef Products | 21.00 mg | 5% | CNF |
| 6947 | Deli-meat, turkey breast, cooked, fat free, sliced | Sausages and Luncheon meats | 21.00 mg | 5% | CNF |
| 6948 | Beef, ground, extra lean, raw | Beef Products | 21.00 mg | 5% | CNF |
| 6949 | Lamb, Canadian, shoulder, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6950 | Fast foods, sandwiches and burgers, hamburger, large, triple patty, with condiments | Fast Foods | 21.00 mg | 5% | CNF |
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