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 8201–8250 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8201 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 18.00 mg | 4% | CNF |
| 8202 | Turkey, hen, thigh, meat and skin, roasted | Poultry Products | 18.00 mg | 4% | CNF |
| 8203 | Turkey, all classes, thigh, meat and skin, roasted | Poultry Products | 18.00 mg | 4% | CNF |
| 8204 | Turkey, hen, breast, meat only, raw | Poultry Products | 18.00 mg | 4% | CNF |
| 8205 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 18.00 mg | 4% | CNF |
| 8206 | General Tao (Tso) chicken | Mixed Dishes | 18.00 mg | 4% | CNF |
| 8207 | Poutine | Mixed Dishes | 18.00 mg | 4% | CNF |
| 8208 | Stir fry with beef | Mixed Dishes | 18.00 mg | 4% | CNF |
| 8209 | Pad thaï with chicken | Mixed Dishes | 18.00 mg | 4% | CNF |
| 8210 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with turkey | Fast Foods | 18.00 mg | 4% | CNF |
| 8211 | Butter tart, with raisins, homemade | Baked Products | 18.00 mg | 4% | CNF |
| 8212 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8213 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8214 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8215 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8216 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8217 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8218 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8219 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8220 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8221 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% | CNF |
| 8222 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% | CNF |
| 8223 | Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% | CNF |
| 8224 | Beef, loin, tenderloin, steak, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 18.00 mg | 4% | CNF |
| 8225 | Beef, loin, tenderloin, roast, lean, cooked, roasted | Beef Products | 18.00 mg | 4% | CNF |
| 8226 | Beef, loin, tenderloin, roast, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 18.00 mg | 4% | CNF |
| 8227 | Pork, ground, medium, raw | Pork Products | 18.00 mg | 4% | CNF |
| 8228 | Beef, loin, t-bone steak (porterhouse), lean and fat, 3mm (1/8") trim, cooked, broiled | Beef Products | 18.00 mg | 4% | CNF |
| 8229 | Bread, 'fry bread', made with lard (Navajo) | Baked Products | 18.00 mg | 4% | CNF |
| 8230 | Lasagna with meat and sauce, frozen | Mixed Dishes | 18.00 mg | 4% | CNF |
| 8231 | Deli-meat, pastrami, beef, extra lean, sliced | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8232 | Sausage, breakfast links or rounds, turkey, raw | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8233 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 8234 | Meatless, meatballs | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 8235 | Wiener (frankfurter), meatless | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 8236 | Pork and chicken, canned | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8237 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 18.00 mg | 4% | CNF |
| 8238 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8239 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8240 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 18.00 mg | 4% | CNF |
| 8241 | Beverage mix, chocolate flavour, powder, with 2% M.F. milk | Beverages | 18.00 mg | 4% | CNF |
| 8242 | Goose, wild (Canada goose), native, leg, meat and skin, raw | Poultry Products | 18.00 mg | 4% | CNF |
| 8243 | Goose, wild (Canada goose), native, breast, meat and skin, raw | Poultry Products | 18.00 mg | 4% | CNF |
| 8244 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 8245 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8246 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8247 | Candies, confectioner's coating, yogourt | Sweets | 18.00 mg | 4% | CNF |
| 8248 | Lamb, New Zealand, frozen, shoulder, whole, separable lean and fat, 3mm (1/8") trim, braised | Lamb, Veal and Game | 18.00 mg | 4% | CNF |
| 8249 | Lamb, New Zealand, frozen, leg, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 18.00 mg | 4% | CNF |
| 8250 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 18.00 mg | 4% | CNF |
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