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 7951–8000 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7951 | Chicken, broiler, leg, meat and skin, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7952 | Chicken, broiler, back, meat and skin, batter dipped, fried | Poultry Products | 19.00 mg | 5% | CNF |
| 7953 | Chicken, broiler, dark meat and skin, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7954 | Chicken, broiler, liver, raw | Poultry Products | 19.00 mg | 5% | CNF |
| 7955 | Chicken, broiler, meat and skin, stewed | Poultry Products | 19.00 mg | 5% | CNF |
| 7956 | Chicken, broiler, meat, skin, giblets and neck, stewed | Poultry Products | 19.00 mg | 5% | CNF |
| 7957 | Cheese, feta | Dairy and Egg Products | 19.00 mg | 5% | CNF |
| 7958 | Cheese sauce, homemade | Dairy and Egg Products | 19.00 mg | 5% | CNF |
| 7959 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 19.00 mg | 5% | CNF |
| 7960 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 18.94 mg | 5% | USDA_FF |
| 7961 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 18.90 mg | 4% | USDA_FF |
| 7962 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 18.90 mg | 4% | USDA_FF |
| 7963 | Beef, flank, steak, boneless, choice, raw | Beef Products | 18.86 mg | 4% | USDA_FF |
| 7964 | Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | Sausages and Luncheon Meats | 18.80 mg | 4% | USDA_FF |
| 7965 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 18.73 mg | 4% | USDA_FF |
| 7966 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 18.64 mg | 4% | USDA_FF |
| 7967 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 18.60 mg | 4% | USDA_FF |
| 7968 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 18.60 mg | 4% | USDA_FF |
| 7969 | Chicken, drumstick, meat and skin, raw | Poultry Products | 18.55 mg | 4% | USDA_FF |
| 7970 | Chicken, thigh, meat and skin, raw | Poultry Products | 18.51 mg | 4% | USDA_FF |
| 7971 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 18.50 mg | 4% | USDA_FF |
| 7972 | Bison, ground, raw | Lamb, Veal, and Game Products | 18.47 mg | 4% | USDA_FF |
| 7973 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7974 | Crackers, standard snack-type, regular | Baked Products | 18.00 mg | 4% | USDA_SR |
| 7975 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 18.00 mg | 4% | USDA_SR |
| 7976 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 18.00 mg | 4% | USDA_SR |
| 7977 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7978 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7979 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 7980 | Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised | Beef Products | 18.00 mg | 4% | USDA_SR |
| 7981 | Beef, New Zealand, imported, brisket point end, separable lean and fat, cooked, braised | Beef Products | 18.00 mg | 4% | USDA_SR |
| 7982 | Beef, New Zealand, imported, oyster blade, separable lean and fat, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 7983 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 18.00 mg | 4% | USDA_SR |
| 7984 | Luncheon meat, pork and chicken, minced, canned, includes Spam Lite | Sausages and Luncheon Meats | 18.00 mg | 4% | USDA_SR |
| 7985 | Pepperoni, beef and pork, sliced | Sausages and Luncheon Meats | 18.00 mg | 4% | USDA_SR |
| 7986 | Turkey, dark meat from whole, meat and skin, with added solution, raw | Poultry Products | 18.00 mg | 4% | USDA_SR |
| 7987 | Chicken, broiler, rotisserie, BBQ, back meat only | Poultry Products | 18.00 mg | 4% | USDA_SR |
| 7988 | Chicken, skin (drumsticks and thighs), with added solution, cooked, roasted | Poultry Products | 18.00 mg | 4% | USDA_SR |
| 7989 | Goose, domesticated, meat and skin, raw | Poultry Products | 18.00 mg | 4% | USDA_SR |
| 7990 | Chicken, capons, giblets, raw | Poultry Products | 18.00 mg | 4% | USDA_SR |
| 7991 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7992 | Lamb, New Zealand, imported, flap, boneless, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7993 | Veal, breast, whole, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7994 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7995 | Veal, variety meats and by-products, tongue, cooked, braised | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7996 | Veal, variety meats and by-products, pancreas, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7997 | Veal, variety meats and by-products, brain, cooked, pan-fried | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7998 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% | USDA_SR |
| 7999 | Fish, roughy, orange, cooked, dry heat | Finfish and Shellfish Products | 18.00 mg | 4% | USDA_SR |
| 8000 | Fish, flatfish (flounder and sole species), raw | Finfish and Shellfish Products | 18.00 mg | 4% | USDA_SR |
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