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 7401–7450 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7401 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8") trim, cooked, broiled | Beef Products | 20.00 mg | 5% | CNF |
| 7402 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 20.00 mg | 5% | CNF |
| 7403 | Beef, chuck, blade steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 20.00 mg | 5% | CNF |
| 7404 | Beef, chuck, blade roast, boneless, lean and fat, 3mm (1/8'') trim, raw | Beef Products | 20.00 mg | 5% | CNF |
| 7405 | Game meat, native, agutuk, meat-caribou (Alaskan ice cream) | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7406 | Chili without beans, canned | Mixed Dishes | 20.00 mg | 5% | CNF |
| 7407 | Chicken, wing, frozen, glazed, barbecue flavour | Poultry Products | 20.00 mg | 5% | CNF |
| 7408 | Game meat, native, caribou (reindeer), liver, baked | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7409 | Game meat, native, walrus, meat, boiled | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7410 | Game meat, native, narwhal, flippers, aged | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7411 | Game meat, native, beluga, muktuk, raw | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7412 | Dessert, frozen, ice cream, chocolate, light | Sweets | 20.00 mg | 5% | CNF |
| 7413 | Deli-meat, chicken breast, oven-roasted, sliced | Sausages and Luncheon meats | 20.00 mg | 5% | CNF |
| 7414 | Ostrich, ground, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7415 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7416 | Chocolate syrup, thin type, 2% M.F. milk added | Dairy and Egg Products | 20.00 mg | 5% | CNF |
| 7417 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 20.00 mg | 5% | CNF |
| 7418 | Turkey, tom, breast, meat, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7419 | Turkey, tom, breast, meat only, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7420 | Lamb, New Zealand, frozen, loin, separable lean and fat, 3mm (1/8") trim, broiled | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7421 | Lamb, New Zealand, frozen, leg, whole, lean and fat, 3mm (1/8") trim, roasted | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7422 | Beef, brisket, whole, lean and fat, 3mm (1/8") trim, braised | Beef Products | 20.00 mg | 5% | CNF |
| 7423 | Tomato, crushed, canned | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7424 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with roast beef, lettuce and tomatoes | Fast Foods | 20.00 mg | 5% | CNF |
| 7425 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 20.00 mg | 5% | CNF |
| 7426 | Fast foods, sandwiches and burgers, hamburger, large, single patty, plain | Fast Foods | 20.00 mg | 5% | CNF |
| 7427 | Fast foods, sandwiches and burgers, hamburger, regular, double patty, plain | Fast Foods | 20.00 mg | 5% | CNF |
| 7428 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments and vegetables | Fast Foods | 20.00 mg | 5% | CNF |
| 7429 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables | Fast Foods | 20.00 mg | 5% | CNF |
| 7430 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with ham, condiments and vegetables | Fast Foods | 20.00 mg | 5% | CNF |
| 7431 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 20.00 mg | 5% | CNF |
| 7432 | Fast foods, breakfast, english muffin with egg, cheese and bacon | Fast Foods | 20.00 mg | 5% | CNF |
| 7433 | Fast foods, breakfast, biscuit with ham | Fast Foods | 20.00 mg | 5% | CNF |
| 7434 | Dessert, rennin, chocolate, dry mix, prepared with whole milk | Sweets | 20.00 mg | 5% | CNF |
| 7435 | Dessert, rennin, chocolate, dry mix, made with 2% milk | Sweets | 20.00 mg | 5% | CNF |
| 7436 | Candies, bars, Mars | Sweets | 20.00 mg | 5% | CNF |
| 7437 | Snacks, fruit leather, roll | Snacks | 20.00 mg | 5% | CNF |
| 7438 | Pie, tourtiere, commercial | Baked Products | 20.00 mg | 5% | CNF |
| 7439 | Wonton wrapper (egg roll wrapper) | Baked Products | 20.00 mg | 5% | CNF |
| 7440 | Roll, hamburger / hot dog, Calorie-reduced | Baked Products | 20.00 mg | 5% | CNF |
| 7441 | Roll, french | Baked Products | 20.00 mg | 5% | CNF |
| 7442 | Pie, coconut cream, commercial | Baked Products | 20.00 mg | 5% | CNF |
| 7443 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 20.00 mg | 5% | CNF |
| 7444 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 20.00 mg | 5% | CNF |
| 7445 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 20.00 mg | 5% | CNF |
| 7446 | Veal, grain-fed, shoulder, whole, lean, raw | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7447 | Veal, grain-fed, rib chop, lean and fat, broiled | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7448 | Game meat, native, walrus, meat, raw | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7449 | Game meat, frog legs, raw | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7450 | Veal, liver, braised | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
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