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 6951–7000 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6951 | Fast foods, sandwiches and burgers, hamburger, regular, double patty, with condiments | Fast Foods | 21.00 mg | 5% | CNF |
| 6952 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 21.00 mg | 5% | CNF |
| 6953 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments | Fast Foods | 21.00 mg | 5% | CNF |
| 6954 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain | Fast Foods | 21.00 mg | 5% | CNF |
| 6955 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 21.00 mg | 5% | CNF |
| 6956 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 21.00 mg | 5% | CNF |
| 6957 | Fast foods, breakfast, english muffin with cheese and sausage | Fast Foods | 21.00 mg | 5% | CNF |
| 6958 | Fast foods, breakfast, english muffin with butter | Fast Foods | 21.00 mg | 5% | CNF |
| 6959 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 6960 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 6961 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 6962 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 6963 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 6964 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 21.00 mg | 5% | CNF |
| 6965 | Meat sticks, beef, non-refrigerated, smoked | Sausages and Luncheon meats | 21.00 mg | 5% | CNF |
| 6966 | Sweets, syrups, maple, bulk | Sweets | 21.00 mg | 5% | CNF |
| 6967 | Dessert, frozen, pudding pop, chocolate | Sweets | 21.00 mg | 5% | CNF |
| 6968 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 21.00 mg | 5% | CNF |
| 6969 | Cookie, raisin, soft-type | Baked Products | 21.00 mg | 5% | CNF |
| 6970 | Cake mix, gingerbread, dry, unprepared | Baked Products | 21.00 mg | 5% | CNF |
| 6971 | Bread, egg, (challah), toasted | Baked Products | 21.00 mg | 5% | CNF |
| 6972 | Veal, grain-fed, rib chop, lean, raw | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6973 | Lamb, Canadian, ground, raw | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6974 | Lamb, tongue, raw | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6975 | Lamb, spleen, braised | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6976 | Lamb, spleen, raw | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6977 | Lamb, pancreas, raw | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6978 | Game meat, rabbit, domestic, composite cuts, roasted | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6979 | Veal, milk-fed, rib chop, lean and fat, raw | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6980 | Lamb, New Zealand, frozen, leg, whole, lean, roasted | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6981 | Lamb, New Zealand, frozen, leg, chop / steak, lean and fat, raw | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6982 | Lamb, New Zealand, foreshank, lean and fat, 6mm (1/4") trim, braised | Lamb, Veal and Game | 21.00 mg | 5% | CNF |
| 6983 | Fish, monkfish (goosefish, anglerfish), raw | Finfish and Shellfish Products | 21.00 mg | 5% | CNF |
| 6984 | Fish, haddock, raw | Finfish and Shellfish Products | 21.00 mg | 5% | CNF |
| 6985 | Fish, hake (whiting), mixed species, raw | Finfish and Shellfish Products | 21.00 mg | 5% | CNF |
| 6986 | Beef, brisket, lean and fat, 0mm (0") trim, braised | Beef Products | 21.00 mg | 5% | CNF |
| 6987 | Beef, ground, lean, broiled | Beef Products | 21.00 mg | 5% | CNF |
| 6988 | Beef, pancreas, braised | Beef Products | 21.00 mg | 5% | CNF |
| 6989 | Beef, liver, braised | Beef Products | 21.00 mg | 5% | CNF |
| 6990 | Beef, heart, simmered | Beef Products | 21.00 mg | 5% | CNF |
| 6991 | Beef, heart, raw | Beef Products | 21.00 mg | 5% | CNF |
| 6992 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6993 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6994 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6995 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6996 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6997 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6998 | Shallot, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 6999 | Yam, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 7000 | Watercress, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
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