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 7601–7650 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7601 | Beverages, Whiskey sour mix, powder | Beverages | 19.00 mg | 5% | USDA_SR |
| 7602 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7603 | Beef, New Zealand, imported, hind shin, separable lean and fat, cooked, braised | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7604 | Beef, New Zealand, imported, flat, separable lean and fat, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7605 | Beef, New Zealand, imported, chuck eye roll, separable lean and fat, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7606 | Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7607 | Beef, New Zealand, imported, chuck eye roll, separable lean only, cooked, braised | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7608 | Beerwurst, pork and beef | Sausages and Luncheon Meats | 19.00 mg | 5% | USDA_SR |
| 7609 | Turkey breast, sliced, prepackaged | Sausages and Luncheon Meats | 19.00 mg | 5% | USDA_SR |
| 7610 | Salami, cooked, beef and pork | Sausages and Luncheon Meats | 19.00 mg | 5% | USDA_SR |
| 7611 | Olive loaf, pork | Sausages and Luncheon Meats | 19.00 mg | 5% | USDA_SR |
| 7612 | Soup, pea, split with ham, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 19.00 mg | 5% | USDA_SR |
| 7613 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 19.00 mg | 5% | USDA_SR |
| 7614 | Danish pastry, cinnamon, unenriched | Baked Products | 19.00 mg | 5% | USDA_SR |
| 7615 | Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 19.00 mg | 5% | USDA_SR |
| 7616 | Pie, pumpkin, prepared from recipe | Baked Products | 19.00 mg | 5% | USDA_SR |
| 7617 | Danish pastry, cinnamon, enriched | Baked Products | 19.00 mg | 5% | USDA_SR |
| 7618 | Cake, cheesecake, prepared from mix, no-bake type | Baked Products | 19.00 mg | 5% | USDA_SR |
| 7619 | Bread, egg | Baked Products | 19.00 mg | 5% | USDA_SR |
| 7620 | Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% | USDA_SR |
| 7621 | Lamb, variety meats and by-products, pancreas, cooked, braised | Lamb, Veal, and Game Products | 19.00 mg | 5% | USDA_SR |
| 7622 | Lamb, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% | USDA_SR |
| 7623 | Game meat, rabbit, domesticated, composite of cuts, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% | USDA_SR |
| 7624 | Lamb, New Zealand, imported, fore-shank, separable lean and fat, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% | USDA_SR |
| 7625 | Bacon, meatless | Legumes and Legume Products | 19.00 mg | 5% | USDA_SR |
| 7626 | Duck, domesticated, meat only, raw | Poultry Products | 19.00 mg | 5% | USDA_SR |
| 7627 | Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed | Poultry Products | 19.00 mg | 5% | USDA_SR |
| 7628 | Chicken, roasting, meat and skin and giblets and neck, raw | Poultry Products | 19.00 mg | 5% | USDA_SR |
| 7629 | Chicken, broilers or fryers, leg, meat and skin, raw | Poultry Products | 19.00 mg | 5% | USDA_SR |
| 7630 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 19.00 mg | 5% | USDA_SR |
| 7631 | Babyfood, green beans, dices, toddler | Baby Foods | 19.00 mg | 5% | USDA_SR |
| 7632 | Cheese sauce, prepared from recipe | Dairy and Egg Products | 19.00 mg | 5% | USDA_SR |
| 7633 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7634 | Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7635 | Lasagna with meat & sauce, low-fat, frozen entree | Meals, Entrees, and Side Dishes | 19.00 mg | 5% | USDA_SR |
| 7636 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 7637 | BURGER KING, french toast sticks | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 7638 | Fast foods, french toast sticks | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 7639 | Beerwurst, beer salami, pork and beef | Sausages and Luncheon Meats | 19.00 mg | 5% | USDA_SR |
| 7640 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 19.00 mg | 5% | USDA_SR |
| 7641 | Beef, round, bottom round , roast, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7642 | Beef, ground, 80% lean meat / 20% fat, loaf, cooked, baked | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7643 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7644 | Bacon, turkey, low sodium | Sausages and Luncheon Meats | 19.00 mg | 5% | USDA_SR |
| 7645 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 19.00 mg | 5% | USDA_SR |
| 7646 | Chicken, broilers or fryers, back, meat and skin, cooked, fried, batter | Poultry Products | 19.00 mg | 5% | USDA_SR |
| 7647 | Chicken, broilers or fryers, dark meat, meat and skin, raw | Poultry Products | 19.00 mg | 5% | USDA_SR |
| 7648 | Chicken, broilers or fryers, meat and skin and giblets and neck, stewed | Poultry Products | 19.00 mg | 5% | USDA_SR |
| 7649 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 19.00 mg | 5% | USDA_SR |
| 7650 | Eggnog | Dairy and Egg Products | 19.00 mg | 5% | USDA_SR |
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