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 7851–7900 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7851 | Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7852 | Beef, brisket, whole, lean and fat, 3mm (1/8") trim, raw | Beef Products | 19.00 mg | 5% | CNF |
| 7853 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 19.00 mg | 5% | CNF |
| 7854 | Fast foods, sandwiches and burgers, chicken fillet sandwich, plain | Fast Foods | 19.00 mg | 5% | CNF |
| 7855 | Fast foods, breakfast, french toast sticks | Fast Foods | 19.00 mg | 5% | CNF |
| 7856 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 19.00 mg | 5% | CNF |
| 7857 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 19.00 mg | 5% | CNF |
| 7858 | Icing (frosting), coconut-nut, ready to eat | Sweets | 19.00 mg | 5% | CNF |
| 7859 | Sweet roll, cheese | Baked Products | 19.00 mg | 5% | CNF |
| 7860 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 19.00 mg | 5% | CNF |
| 7861 | Waffle, plain, homemade | Baked Products | 19.00 mg | 5% | CNF |
| 7862 | Pie, pumpkin, homemade | Baked Products | 19.00 mg | 5% | CNF |
| 7863 | Pie, chocolate cream, commercial | Baked Products | 19.00 mg | 5% | CNF |
| 7864 | Danish pastry, cinnamon | Baked Products | 19.00 mg | 5% | CNF |
| 7865 | Cheesecake, prepared from mix, no bake type | Baked Products | 19.00 mg | 5% | CNF |
| 7866 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 19.00 mg | 5% | CNF |
| 7867 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 19.00 mg | 5% | CNF |
| 7868 | Bread, white, homemade with 2% milk | Baked Products | 19.00 mg | 5% | CNF |
| 7869 | Bread, egg (Challah) | Baked Products | 19.00 mg | 5% | CNF |
| 7870 | Veal, grain-fed, shoulder, whole, lean and fat, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7871 | Veal, grain-fed, rib chop, lean and fat, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7872 | Game meat, seal, harp, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7873 | Lamb, pancreas, braised | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7874 | Lamb, liver, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7875 | Game meat, rabbit, domesticated, composite cuts, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7876 | Lamb, New Zealand, frozen, loin chop, lean and fat, broiled | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7877 | Lamb, New Zealand, foreshank, lean and fat, 6mm (1/4") trim, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7878 | Lamb, New Zealand, composite cuts, lean, raw | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7879 | Lamb, New Zealand, composite cuts, lean and fat, 6mm (1/4") trim, cooked | Lamb, Veal and Game | 19.00 mg | 5% | CNF |
| 7880 | Meatless, bacon | Legumes and Legume Products | 19.00 mg | 5% | CNF |
| 7881 | Fish, catfish, channel (bullhead), farmed, raw | Finfish and Shellfish Products | 19.00 mg | 5% | CNF |
| 7882 | Mollusks, clam, mixed species, raw | Finfish and Shellfish Products | 19.00 mg | 5% | CNF |
| 7883 | Tuna salad | Finfish and Shellfish Products | 19.00 mg | 5% | CNF |
| 7884 | Alcohol, cocktail, whisky sour mix, powder | Beverages | 19.00 mg | 5% | CNF |
| 7885 | Beef, cured, dried beef | Beef Products | 19.00 mg | 5% | CNF |
| 7886 | Beef, ground, patty, frozen, broiled | Beef Products | 19.00 mg | 5% | CNF |
| 7887 | Beef, ground, regular | Beef Products | 19.00 mg | 5% | CNF |
| 7888 | Beef, ground, medium, baked | Beef Products | 19.00 mg | 5% | CNF |
| 7889 | Beef, ground, medium, raw | Beef Products | 19.00 mg | 5% | CNF |
| 7890 | Beef, ground, lean, raw | Beef Products | 19.00 mg | 5% | CNF |
| 7891 | Beef, spleen, braised | Beef Products | 19.00 mg | 5% | CNF |
| 7892 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7893 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7894 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7895 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7896 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7897 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7898 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7899 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7900 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
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