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 7351–7400 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7351 | Pork, fresh, shoulder, arm picnic, separable lean only, cooked, roasted | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7352 | Pork, fresh, shoulder, whole, separable lean only, cooked, roasted | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7353 | Pork, fresh, loin, center loin (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7354 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7355 | Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7356 | Pork, fresh, leg (ham), rump half, separable lean and fat, raw | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7357 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 20.00 mg | 5% | USDA_SR |
| 7358 | Turtle, green, raw | Finfish and Shellfish Products | 20.00 mg | 5% | USDA_SR |
| 7359 | Restaurant, Chinese, orange chicken | Restaurant Foods | 20.00 mg | 5% | USDA_SR |
| 7360 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 20.00 mg | 5% | USDA_SR |
| 7361 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 20.00 mg | 5% | USDA_SR |
| 7362 | Ice creams, chocolate, light | Sweets | 20.00 mg | 5% | USDA_SR |
| 7363 | Candies, fudge, peanut butter, prepared-from-recipe | Sweets | 20.00 mg | 5% | USDA_SR |
| 7364 | Snacks, fruit leather, rolls | Sweets | 20.00 mg | 5% | USDA_SR |
| 7365 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 20.00 mg | 5% | USDA_SR |
| 7366 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 20.00 mg | 5% | CNF |
| 7367 | Beef, chuck, short ribs, boneless, lean and fat, 0mm trim, braised | Beef Products | 20.00 mg | 5% | CNF |
| 7368 | Meat stick, mixed meats, refrigerated | Sausages and Luncheon meats | 20.00 mg | 5% | CNF |
| 7369 | Sausage, Merguez, lamb, cooked | Sausages and Luncheon meats | 20.00 mg | 5% | CNF |
| 7370 | Chinese dish, orange chicken, restaurant prepared | Mixed Dishes | 20.00 mg | 5% | CNF |
| 7371 | Pizza roll, frozen, unprepared | Mixed Dishes | 20.00 mg | 5% | CNF |
| 7372 | Deli-meat, pepperoni | Sausages and Luncheon meats | 20.00 mg | 5% | CNF |
| 7373 | Sausage, kielbasa (kolbassa), extra lean | Sausages and Luncheon meats | 20.00 mg | 5% | CNF |
| 7374 | Sausage, kielbasa (kolbassa) | Sausages and Luncheon meats | 20.00 mg | 5% | CNF |
| 7375 | Deli-meat, prosciutto (cotto ham), extra lean | Sausages and Luncheon meats | 20.00 mg | 5% | CNF |
| 7376 | Bread, focaccia, Italian flatbread, plain | Baked Products | 20.00 mg | 5% | CNF |
| 7377 | Frozen, dessert, ice milk bar, low fat | Sweets | 20.00 mg | 5% | CNF |
| 7378 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 20.00 mg | 5% | CNF |
| 7379 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7380 | Turkey, broiler, thigh, meat only, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7381 | Sushi with fish and vegetables | Mixed Dishes | 20.00 mg | 5% | CNF |
| 7382 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 20.00 mg | 5% | CNF |
| 7383 | Sandwich, wrap, chicken with vegetables and cheese, ranch dressing | Mixed Dishes | 20.00 mg | 5% | CNF |
| 7384 | Sandwich, tuna salad, homemade | Mixed Dishes | 20.00 mg | 5% | CNF |
| 7385 | Sandwich, ham, homemade | Mixed Dishes | 20.00 mg | 5% | CNF |
| 7386 | Lasagna with meat sauce, homemade | Mixed Dishes | 20.00 mg | 5% | CNF |
| 7387 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7388 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7389 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7390 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 20.00 mg | 5% | CNF |
| 7391 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7392 | Fast foods, sandwiches and burgers, hamburger, large, single patty with condiments and vegetables | Fast Foods | 20.00 mg | 5% | CNF |
| 7393 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7394 | Egg roll, pork, refrigerated, heated | Mixed Dishes | 20.00 mg | 5% | CNF |
| 7395 | Fast foods, sandwiches and burgers, crispy chicken fillet sandwich, with lettuce tomato and mayonnaise | Fast Foods | 20.00 mg | 5% | CNF |
| 7396 | Fast foods, breakfast, bagel, with egg, sausage patty, cheese, and condiments | Fast Foods | 20.00 mg | 5% | CNF |
| 7397 | Dessert, mousse, chocolate, homemade | Sweets | 20.00 mg | 5% | CNF |
| 7398 | Candies, fudge, peanut butter, homemade | Sweets | 20.00 mg | 5% | CNF |
| 7399 | Pork, cured, ham, shank, bone-in, separable lean and fat, unheated | Pork Products | 20.00 mg | 5% | CNF |
| 7400 | Beef, loin, strip loin (new york) steak, boneless, lean, cooked, broiled | Beef Products | 20.00 mg | 5% | CNF |
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