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 8051–8100 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8051 | McDONALD'S, Sausage McMUFFIN with Egg | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 8052 | McDONALD'S, Sausage Burrito | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 8053 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 18.00 mg | 4% | USDA_SR |
| 8054 | Fish, salmon, chinook, smoked, (lox), regular | Finfish and Shellfish Products | 18.00 mg | 4% | USDA_SR |
| 8055 | Mollusks, oyster, eastern, wild, raw | Finfish and Shellfish Products | 18.00 mg | 4% | USDA_SR |
| 8056 | Mollusks, clam, mixed species, cooked, moist heat | Finfish and Shellfish Products | 18.00 mg | 4% | USDA_SR |
| 8057 | Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk | Beverages | 18.00 mg | 4% | USDA_SR |
| 8058 | Beef, ground, 75% lean meat / 25% fat, loaf, cooked, baked | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8059 | Beef, ground, 85% lean meat / 15% fat, raw (Includes foods for USDA's Food Distribution Program) | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8060 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8061 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8062 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 8063 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 8064 | Pork sausage, link/patty, reduced fat, unprepared | Sausages and Luncheon Meats | 18.00 mg | 4% | USDA_SR |
| 8065 | Ham and cheese spread | Sausages and Luncheon Meats | 18.00 mg | 4% | USDA_SR |
| 8066 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 18.00 mg | 4% | USDA_SR |
| 8067 | Chicken, cornish game hens, meat and skin, raw | Poultry Products | 18.00 mg | 4% | USDA_SR |
| 8068 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8069 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8070 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 18.00 mg | 4% | USDA_SR |
| 8071 | Chicken, cornish game hens, meat and skin, cooked, roasted | Poultry Products | 18.00 mg | 4% | USDA_SR |
| 8072 | Turkey, whole, neck, meat only, cooked, simmered | Poultry Products | 18.00 mg | 4% | USDA_SR |
| 8073 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, stewed | Poultry Products | 18.00 mg | 4% | USDA_SR |
| 8074 | Chicken, broilers or fryers, giblets, raw | Poultry Products | 18.00 mg | 4% | USDA_SR |
| 8075 | Milk, sheep, fluid | Dairy and Egg Products | 18.00 mg | 4% | USDA_SR |
| 8076 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8077 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8078 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8079 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8080 | Fast foods, breakfast burrito, with egg, cheese, and sausage | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 8081 | McDONALD'S, Southern Style Chicken Biscuit | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 8082 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 8083 | BURGER KING, DOUBLE WHOPPER, no cheese | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 8084 | BURGER KING, WHOPPER, with cheese | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 8085 | BURGER KING, WHOPPER, no cheese | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 8086 | WENDY'S, CLASSIC SINGLE Hamburger, no cheese | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 8087 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8088 | Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8089 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8090 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8091 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8092 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8093 | Potatoes, mashed, home-prepared, whole milk added | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8094 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8095 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8096 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8097 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8098 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8099 | KFC, Fried Chicken, EXTRA CRISPY, Skin and Breading | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 8100 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 18.00 mg | 4% | USDA_SR |
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