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 7501–7550 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7501 | Blackberry, raw | Fruits and fruit juices | 20.00 mg | 5% | CNF |
| 7502 | Cereal, hot, cream of wheat, instant: maple and brown sugar, dry | Breakfast cereals | 20.00 mg | 5% | CNF |
| 7503 | Deli-meat, chicken, cooked, sliced | Sausages and Luncheon meats | 20.00 mg | 5% | CNF |
| 7504 | Poultry food products, turkey, canned, flaked | Poultry Products | 20.00 mg | 5% | CNF |
| 7505 | Chicken, broiler, drumstick, meat, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7506 | Chicken, broiler, drumstick, meat and skin, stewed | Poultry Products | 20.00 mg | 5% | CNF |
| 7507 | Chicken, broiler, back, meat and skin, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7508 | Poultry food products, turkey, canned, boned, with broth | Poultry Products | 20.00 mg | 5% | CNF |
| 7509 | Turkey, hen, breast, meat and skin, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7510 | Turkey, hen, light meat only, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7511 | Turkey, broiler, breast, meat only, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7512 | Turkey, broiler, light meat only, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7513 | Turkey, all classes, breast, meat and skin, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7514 | Turkey, all classes, light meat only, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7515 | Pheasant, leg, meat only, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7516 | Pheasant, meat only, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7517 | Pheasant, meat and skin, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7518 | Duck, wild, native, meat and skin, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7519 | Duck, domesticated, meat only, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7520 | Chicken, capon, giblets, simmered | Poultry Products | 20.00 mg | 5% | CNF |
| 7521 | Chicken, stewing, giblets, simmered | Poultry Products | 20.00 mg | 5% | CNF |
| 7522 | Chicken, stewing, meat and skin, stewed | Poultry Products | 20.00 mg | 5% | CNF |
| 7523 | Chicken, stewing, meat and skin, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7524 | Chicken, stewing, meat, skin, giblets and neck, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7525 | Chicken, roasting, giblets, simmered | Poultry Products | 20.00 mg | 5% | CNF |
| 7526 | Chicken, roasting, meat and skin, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7527 | Chicken, roasting, meat, skin, giblets and neck, roasted | Poultry Products | 20.00 mg | 5% | CNF |
| 7528 | Chicken, broiler, neck, meat, fried | Poultry Products | 20.00 mg | 5% | CNF |
| 7529 | Chicken, broiler, leg, meat and skin, stewed | Poultry Products | 20.00 mg | 5% | CNF |
| 7530 | Chicken, broiler, leg, meat and skin, batter dipped, fried | Poultry Products | 20.00 mg | 5% | CNF |
| 7531 | Chicken, broiler, drumstick, meat and skin, batter dipped, fried | Poultry Products | 20.00 mg | 5% | CNF |
| 7532 | Chicken, broiler, dark meat, stewed | Poultry Products | 20.00 mg | 5% | CNF |
| 7533 | Chicken, broiler, dark meat and skin, batter dipped, fried | Poultry Products | 20.00 mg | 5% | CNF |
| 7534 | Chicken, broiler, light meat and skin, stewed | Poultry Products | 20.00 mg | 5% | CNF |
| 7535 | Chicken, broiler, heart, simmered | Poultry Products | 20.00 mg | 5% | CNF |
| 7536 | Chicken, broiler, meat and skin, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7537 | Chicken, broiler, meat, skin, giblets and neck, raw | Poultry Products | 20.00 mg | 5% | CNF |
| 7538 | Cheese, mozzarella, (52% water, 22.5% M.F.) | Dairy and Egg Products | 20.00 mg | 5% | CNF |
| 7539 | Cheese, camembert | Dairy and Egg Products | 20.00 mg | 5% | CNF |
| 7540 | Cheese, brie | Dairy and Egg Products | 20.00 mg | 5% | CNF |
| 7541 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 19.70 mg | 5% | USDA_FF |
| 7542 | Cheese, ricotta, whole milk | Dairy and Egg Products | 19.70 mg | 5% | USDA_FF |
| 7543 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 19.70 mg | 5% | USDA_FF |
| 7544 | Cheese, ricotta, whole milk | Dairy and Egg Products | 19.70 mg | 5% | USDA_FF |
| 7545 | Beef, short loin (NY strip steak), raw | Beef Products | 19.50 mg | 5% | USDA_FF |
| 7546 | Tomato, puree, canned | Vegetables and Vegetable Products | 19.33 mg | 5% | USDA_FF |
| 7547 | Raspberries, raw | Fruits and Fruit Juices | 19.15 mg | 5% | USDA_FF |
| 7548 | Raspberries, raw | Fruits and Fruit Juices | 19.15 mg | 5% | USDA_FF |
| 7549 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 19.14 mg | 5% | USDA_FF |
| 7550 | Pork, ground, raw | Pork Products | 19.03 mg | 5% | USDA_FF |
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