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 7901–7950 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7901 | Pickle relish, hot dog | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7902 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7903 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7904 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7905 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7906 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7907 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7908 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7909 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7910 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7911 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7912 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7913 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7914 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7915 | Kohlrabi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7916 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7917 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 7918 | Pork, shoulder, butt, blade (boneless), lean and fat, raw | Pork Products | 19.00 mg | 5% | CNF |
| 7919 | Pork, loin, rib steak (rib end), boneless, lean, braised | Pork Products | 19.00 mg | 5% | CNF |
| 7920 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, roasted | Pork Products | 19.00 mg | 5% | CNF |
| 7921 | Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), unheated | Pork Products | 19.00 mg | 5% | CNF |
| 7922 | Pork, heart, raw | Pork Products | 19.00 mg | 5% | CNF |
| 7923 | Pork, loin, rib chop (rib end), bone-in, lean and fat, braised | Pork Products | 19.00 mg | 5% | CNF |
| 7924 | Pork, loin, whole, lean and fat, braised | Pork Products | 19.00 mg | 5% | CNF |
| 7925 | Pork, leg, shank portion, lean and fat, raw | Pork Products | 19.00 mg | 5% | CNF |
| 7926 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 19.00 mg | 5% | CNF |
| 7927 | Deli-meat, olive loaf, pork | Sausages and Luncheon meats | 19.00 mg | 5% | CNF |
| 7928 | Soup, split pea with ham, canned, condensed, water added | Soups, Sauces and Gravies | 19.00 mg | 5% | CNF |
| 7929 | Soup, bean with ham, ready-to-serve | Soups, Sauces and Gravies | 19.00 mg | 5% | CNF |
| 7930 | Chicken, broiler, thigh, meat and skin, stewed | Poultry Products | 19.00 mg | 5% | CNF |
| 7931 | Chicken, cornish game hens, meat only, roasted | Poultry Products | 19.00 mg | 5% | CNF |
| 7932 | Turkey, all classes, ground, cooked | Poultry Products | 19.00 mg | 5% | CNF |
| 7933 | Turkey, tom, breast, meat and skin, roasted | Poultry Products | 19.00 mg | 5% | CNF |
| 7934 | Turkey, tom, breast, meat and skin, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7935 | Turkey, tom, light meat only, roasted | Poultry Products | 19.00 mg | 5% | CNF |
| 7936 | Turkey, tom, light meat only, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7937 | Turkey, hen, light meat and skin, roasted | Poultry Products | 19.00 mg | 5% | CNF |
| 7938 | Turkey, broiler, breast, meat and skin, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7939 | Turkey, broiler, light meat only, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7940 | Turkey, broiler, light meat and skin, roasted | Poultry Products | 19.00 mg | 5% | CNF |
| 7941 | Turkey, broiler, meat only, roasted | Poultry Products | 19.00 mg | 5% | CNF |
| 7942 | Turkey, all classes, light meat only, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7943 | Turkey, all classes, light meat and skin, roasted | Poultry Products | 19.00 mg | 5% | CNF |
| 7944 | Turkey, all classes, gizzard, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7945 | Duck, domesticated, meat only, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7946 | Chicken, stewing, meat, skin, giblets and neck, stewed | Poultry Products | 19.00 mg | 5% | CNF |
| 7947 | Chicken, roasting, meat, skin, giblets and neck, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7948 | Chicken, broiler, wing, meat and skin, roasted | Poultry Products | 19.00 mg | 5% | CNF |
| 7949 | Chicken, broiler, wing, meat and skin, flour coated, fried | Poultry Products | 19.00 mg | 5% | CNF |
| 7950 | Chicken, broiler, neck, meat and skin, flour coated, fried | Poultry Products | 19.00 mg | 5% | CNF |
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