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 7801–7850 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7801 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 19.00 mg | 5% | CNF |
| 7802 | Babyfood, meat, jarred and frozen, chicken, puree | Babyfoods | 19.00 mg | 5% | CNF |
| 7803 | Sausage, blood sausage (Blood pudding), cooked | Sausages and Luncheon meats | 19.00 mg | 5% | CNF |
| 7804 | Sausage, Italian, turkey, raw | Sausages and Luncheon meats | 19.00 mg | 5% | CNF |
| 7805 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 19.00 mg | 5% | CNF |
| 7806 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 19.00 mg | 5% | CNF |
| 7807 | Deli-meat, pepperoni, turkey, reduced fat | Sausages and Luncheon meats | 19.00 mg | 5% | CNF |
| 7808 | Deli-meat, black forest ham | Sausages and Luncheon meats | 19.00 mg | 5% | CNF |
| 7809 | Deli-meat, bologna (baloney), low fat | Sausages and Luncheon meats | 19.00 mg | 5% | CNF |
| 7810 | Fast foods, mexican, taco with beef, cheese and lettuce, soft | Fast Foods | 19.00 mg | 5% | CNF |
| 7811 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 19.00 mg | 5% | CNF |
| 7812 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 19.00 mg | 5% | CNF |
| 7813 | Mushroom, morel, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7814 | Turkey, broiler, thigh, meat and skin, roasted | Poultry Products | 19.00 mg | 5% | CNF |
| 7815 | Turkey, all classes, breast, meat only, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7816 | Turkey, hen, thigh, meat only, roasted | Poultry Products | 19.00 mg | 5% | CNF |
| 7817 | Fajita with chicken and vegetables | Mixed Dishes | 19.00 mg | 5% | CNF |
| 7818 | Indien, samosa, vegetarian | Mixed Dishes | 19.00 mg | 5% | CNF |
| 7819 | Sandwich, salmon salad, homemade | Mixed Dishes | 19.00 mg | 5% | CNF |
| 7820 | Lasagna, vegetarian, homemade | Mixed Dishes | 19.00 mg | 5% | CNF |
| 7821 | Salad, caesar with chicken, homemade | Mixed Dishes | 19.00 mg | 5% | CNF |
| 7822 | Soup, split pea with ham, homemade | Soups, Sauces and Gravies | 19.00 mg | 5% | CNF |
| 7823 | Game meat, native, sea lion, stellar, meat with fat, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7824 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7825 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7826 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7827 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7828 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7829 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 19.00 mg | 5% | CNF |
| 7830 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 19.00 mg | 5% | CNF |
| 7831 | Frybread, made with lard | Baked Products | 19.00 mg | 5% | CNF |
| 7832 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 19.00 mg | 5% | CNF |
| 7833 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments and vegetables | Fast Foods | 19.00 mg | 5% | CNF |
| 7834 | Sweets, maple taffy | Sweets | 19.00 mg | 5% | CNF |
| 7835 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 19.00 mg | 5% | CNF |
| 7836 | Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 19.00 mg | 5% | CNF |
| 7837 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 19.00 mg | 5% | CNF |
| 7838 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7839 | Lasagna with meat and sauce, low fat, frozen | Mixed Dishes | 19.00 mg | 5% | CNF |
| 7840 | Game meat, native, caribou (reindeer), liver, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7841 | Game meat, native, ringed seal, heart, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7842 | Game meat, bison, ground, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7843 | Sausage, Kielbasa (kolbassa), turkey | Sausages and Luncheon meats | 19.00 mg | 5% | CNF |
| 7844 | Deli-meat, Beerwurst, (Beer salami, Bierwurst), pork and beef | Sausages and Luncheon meats | 19.00 mg | 5% | CNF |
| 7845 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, cooked, reduced sodium | Pork Products | 19.00 mg | 5% | CNF |
| 7846 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 19.00 mg | 5% | CNF |
| 7847 | Wiener (frankfurter), reduced fat | Sausages and Luncheon meats | 19.00 mg | 5% | CNF |
| 7848 | Chicken, canned, no broth | Poultry Products | 19.00 mg | 5% | CNF |
| 7849 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7850 | Lamb, New Zealand, frozen, composite, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
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