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 8251–8300 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8251 | Fast foods, sandwiches and burgers, ham, egg and cheese sandwich | Fast Foods | 18.00 mg | 4% | CNF |
| 8252 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables | Fast Foods | 18.00 mg | 4% | CNF |
| 8253 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mg | 4% | CNF |
| 8254 | Fast foods, dessert, sundae, caramel | Fast Foods | 18.00 mg | 4% | CNF |
| 8255 | Fast foods, breakfast, croissant with egg, cheese and bacon | Fast Foods | 18.00 mg | 4% | CNF |
| 8256 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 8257 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 8258 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 8259 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 8260 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 8261 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 8262 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 8263 | Sweets, sugars, maple, hard | Sweets | 18.00 mg | 4% | CNF |
| 8264 | Dessert, rennin, tablets, unsweetened | Sweets | 18.00 mg | 4% | CNF |
| 8265 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 18.00 mg | 4% | CNF |
| 8266 | Cracker, standard snack-type | Baked Products | 18.00 mg | 4% | CNF |
| 8267 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 18.00 mg | 4% | CNF |
| 8268 | Toaster pastry, brown sugar and cinnamon | Baked Products | 18.00 mg | 4% | CNF |
| 8269 | Pie, coconut custard, commercial | Baked Products | 18.00 mg | 4% | CNF |
| 8270 | Cookie, shortbread, pecan, commercial | Baked Products | 18.00 mg | 4% | CNF |
| 8271 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 18.00 mg | 4% | CNF |
| 8272 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 18.00 mg | 4% | CNF |
| 8273 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 18.00 mg | 4% | CNF |
| 8274 | Biscuit, plain/buttermilk, homemade | Baked Products | 18.00 mg | 4% | CNF |
| 8275 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 18.00 mg | 4% | CNF |
| 8276 | Veal, tongue, braised | Lamb, Veal and Game | 18.00 mg | 4% | CNF |
| 8277 | Veal, pancreas, raw | Lamb, Veal and Game | 18.00 mg | 4% | CNF |
| 8278 | Lamb, mechanically separated, raw | Lamb, Veal and Game | 18.00 mg | 4% | CNF |
| 8279 | Veal, heart, braised | Lamb, Veal and Game | 18.00 mg | 4% | CNF |
| 8280 | Veal, heart, raw | Lamb, Veal and Game | 18.00 mg | 4% | CNF |
| 8281 | Veal, brain, pan-fried | Lamb, Veal and Game | 18.00 mg | 4% | CNF |
| 8282 | Lamb, New Zealand, shoulder, whole, lean and fat, 6mm (1/4") trim, braised | Lamb, Veal and Game | 18.00 mg | 4% | CNF |
| 8283 | Lamb, New Zealand, frozen, loin chop, lean and fat, raw | Lamb, Veal and Game | 18.00 mg | 4% | CNF |
| 8284 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 8285 | Fish, flatfish (flounder or sole or plaice), raw | Finfish and Shellfish Products | 18.00 mg | 4% | CNF |
| 8286 | Fish, orange roughy, baked or broiled | Finfish and Shellfish Products | 18.00 mg | 4% | CNF |
| 8287 | Fish, salmon, chinook (spring), smoked, lox | Finfish and Shellfish Products | 18.00 mg | 4% | CNF |
| 8288 | Mollusks, oyster, eastern (blue point), wild, raw | Finfish and Shellfish Products | 18.00 mg | 4% | CNF |
| 8289 | Mollusks, clam, mixed species, boiled or steamed | Finfish and Shellfish Products | 18.00 mg | 4% | CNF |
| 8290 | Fish, salmon, chinook (spring), smoked | Finfish and Shellfish Products | 18.00 mg | 4% | CNF |
| 8291 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 18.00 mg | 4% | CNF |
| 8292 | Beverage mix, chocolate flavour, powder, with whole milk | Beverages | 18.00 mg | 4% | CNF |
| 8293 | Beef, liver, raw | Beef Products | 18.00 mg | 4% | CNF |
| 8294 | Deli meat, beef, cured, jellied | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8295 | Beef, pancreas, raw | Beef Products | 18.00 mg | 4% | CNF |
| 8296 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 18.00 mg | 4% | CNF |
| 8297 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8298 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8299 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8300 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
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