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 7001–7050 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7001 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 7002 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 7003 | Collards, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 7004 | Cassava (manioc), raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 7005 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 7006 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 7007 | Pork, loin, rib half (country-style ribs), lean and fat, raw | Pork Products | 21.00 mg | 5% | CNF |
| 7008 | Pork, loin, rib chop (rib end), bone-in, lean, pan-fried | Pork Products | 21.00 mg | 5% | CNF |
| 7009 | Pork, cured, back bacon, grilled | Pork Products | 21.00 mg | 5% | CNF |
| 7010 | Pork, shoulder, blade portion, bone-in, lean and fat, broiled | Pork Products | 21.00 mg | 5% | CNF |
| 7011 | Pork, shoulder, whole, lean, raw | Pork Products | 21.00 mg | 5% | CNF |
| 7012 | Pork, loin, rib chop (rib end), bone-in, lean and fat, roasted | Pork Products | 21.00 mg | 5% | CNF |
| 7013 | Pork, loin, centre cut (centre chop), bone-in, lean, roasted | Pork Products | 21.00 mg | 5% | CNF |
| 7014 | Pork, loin, centre cut (centre chop), bone-in, lean, braised | Pork Products | 21.00 mg | 5% | CNF |
| 7015 | Pork, loin, whole, lean and fat, raw | Pork Products | 21.00 mg | 5% | CNF |
| 7016 | Pork, leg, shank portion, lean, raw | Pork Products | 21.00 mg | 5% | CNF |
| 7017 | Sugar-apple, raw | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 7018 | Soursop, raw | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 7019 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 7020 | Papaya, raw | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 7021 | Loganberry, frozen | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 7022 | Deli-meat, turkey breast, cooked, sliced | Sausages and Luncheon meats | 21.00 mg | 5% | CNF |
| 7023 | Chicken, ground, lean, raw | Poultry Products | 21.00 mg | 5% | CNF |
| 7024 | Chicken, broiler, thigh, meat, stewed | Poultry Products | 21.00 mg | 5% | CNF |
| 7025 | Chicken, broiler, drumstick, meat, stewed | Poultry Products | 21.00 mg | 5% | CNF |
| 7026 | Chicken, cornish game hens, meat only, raw | Poultry Products | 21.00 mg | 5% | CNF |
| 7027 | Turkey, broiler, breast, meat only, roasted | Poultry Products | 21.00 mg | 5% | CNF |
| 7028 | Turkey, broiler, breast, meat and skin, roasted | Poultry Products | 21.00 mg | 5% | CNF |
| 7029 | Turkey, all classes, heart, raw | Poultry Products | 21.00 mg | 5% | CNF |
| 7030 | Turkey, all classes, gizzard, simmered | Poultry Products | 21.00 mg | 5% | CNF |
| 7031 | Pheasant, breast, meat only, raw | Poultry Products | 21.00 mg | 5% | CNF |
| 7032 | Chicken, capon, meat and skin, raw | Poultry Products | 21.00 mg | 5% | CNF |
| 7033 | Chicken, capons, meat, skin, giblets and neck, raw | Poultry Products | 21.00 mg | 5% | CNF |
| 7034 | Chicken, roasting, meat only, roasted | Poultry Products | 21.00 mg | 5% | CNF |
| 7035 | Chicken, broiler, wing, meat, roasted | Poultry Products | 21.00 mg | 5% | CNF |
| 7036 | Chicken, broiler, wing, meat, fried | Poultry Products | 21.00 mg | 5% | CNF |
| 7037 | Chicken, broiler, thigh, meat and skin, batter dipped, fried | Poultry Products | 21.00 mg | 5% | CNF |
| 7038 | Chicken, broiler, leg, meat, stewed | Poultry Products | 21.00 mg | 5% | CNF |
| 7039 | Chicken, broiler, meat only, stewed | Poultry Products | 21.00 mg | 5% | CNF |
| 7040 | Chicken, broiler, meat and skin, batter dipped, fried | Poultry Products | 21.00 mg | 5% | CNF |
| 7041 | Chicken, broiler, meat, skin, giblets and neck, batter dipped, fried | Poultry Products | 21.00 mg | 5% | CNF |
| 7042 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 21.00 mg | 5% | CNF |
| 7043 | Cheese, limburger | Dairy and Egg Products | 21.00 mg | 5% | CNF |
| 7044 | Cheese, cheshire | Dairy and Egg Products | 21.00 mg | 5% | CNF |
| 7045 | Fish, catfish, farm raised, raw | Finfish and Shellfish Products | 20.63 mg | 5% | USDA_FF |
| 7046 | Blackberries, raw | Fruits and Fruit Juices | 20.58 mg | 5% | USDA_FF |
| 7047 | Chicken, ground, with additives, raw | Poultry Products | 20.51 mg | 5% | USDA_FF |
| 7048 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 20.40 mg | 5% | USDA_FF |
| 7049 | Ham, sliced, restaurant | Pork Products | 20.30 mg | 5% | USDA_FF |
| 7050 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 20.00 mg | 5% | USDA_FF |
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