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 7451–7500 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7451 | Veal, liver, raw | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7452 | Lamb, kidney, braised | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7453 | Game meat, rabbit, domestic, composite cuts, stewed | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7454 | Veal, milk-fed, shoulder, whole, lean, raw | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7455 | Veal, milk-fed, shoulder, whole, lean and fat, raw | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7456 | Lamb, New Zealand, shoulder, whole, lean braised | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7457 | Lamb, New Zealand, shoulder, whole, lean, raw | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7458 | Lamb, New Zealand, rack - partly frenched, lean and fat, raw | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7459 | Lamb, New Zealand, frozen, leg, whole, lean and fat, braised | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7460 | Lamb, New Zealand, foreshank, lean, raw | Lamb, Veal and Game | 20.00 mg | 5% | CNF |
| 7461 | Fish, cod (gray cod), pacific, raw | Finfish and Shellfish Products | 20.00 mg | 5% | CNF |
| 7462 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 20.00 mg | 5% | CNF |
| 7463 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 20.00 mg | 5% | CNF |
| 7464 | Fish, burbot (loche), native, raw | Finfish and Shellfish Products | 20.00 mg | 5% | CNF |
| 7465 | Juice drink, citrus fruit, frozen concentrate | Beverages | 20.00 mg | 5% | CNF |
| 7466 | Beef, ground, medium, broiled | Beef Products | 20.00 mg | 5% | CNF |
| 7467 | Beef, ground, lean, loaf, baked | Beef Products | 20.00 mg | 5% | CNF |
| 7468 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7469 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7470 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7471 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7472 | Cauliflower, green, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7473 | Tomatillo, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7474 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7475 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7476 | Taro leaves, steamed | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7477 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7478 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7479 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7480 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7481 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7482 | Celeriac, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7483 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7484 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 7485 | Pork, cured, back bacon (cornmeal, peameal), uncooked | Pork Products | 20.00 mg | 5% | CNF |
| 7486 | Pork, loin, rib steak (rib end), boneless, lean and fat, raw | Pork Products | 20.00 mg | 5% | CNF |
| 7487 | Pork, back ribs, lean and fat, raw | Pork Products | 20.00 mg | 5% | CNF |
| 7488 | Pork, loin, rib chop (rib end), bone-in, lean and fat, pan-fried | Pork Products | 20.00 mg | 5% | CNF |
| 7489 | Pork, tongue, braised | Pork Products | 20.00 mg | 5% | CNF |
| 7490 | Pork, shoulder, blade portion, bone-in , lean and fat, raw | Pork Products | 20.00 mg | 5% | CNF |
| 7491 | Pork, shoulder, picnic (arm), lean, roasted | Pork Products | 20.00 mg | 5% | CNF |
| 7492 | Pork, shoulder, picnic (arm), lean, raw | Pork Products | 20.00 mg | 5% | CNF |
| 7493 | Pork, shoulder, whole, lean, roasted | Pork Products | 20.00 mg | 5% | CNF |
| 7494 | Pork, loin, rib chop (rib end), bone-in, lean, braised | Pork Products | 20.00 mg | 5% | CNF |
| 7495 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, roasted | Pork Products | 20.00 mg | 5% | CNF |
| 7496 | Pork, loin, centre cut (centre chop), bone in, lean and fat, braised | Pork Products | 20.00 mg | 5% | CNF |
| 7497 | Pork, loin, whole, lean, braised | Pork Products | 20.00 mg | 5% | CNF |
| 7498 | Pork, leg, butt portion, lean and fat, raw | Pork Products | 20.00 mg | 5% | CNF |
| 7499 | Pork, leg, whole, lean and fat, raw | Pork Products | 20.00 mg | 5% | CNF |
| 7500 | Kumquat, raw | Fruits and fruit juices | 20.00 mg | 5% | CNF |
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