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 8301–8350 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8301 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8302 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8303 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8304 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8305 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8306 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8307 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8308 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8309 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8310 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8311 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8312 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8313 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8314 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8315 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8316 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8317 | Kale, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8318 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8319 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8320 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 8321 | Pork, cured, ham, whole, lean, 30% salt reduced, unheated | Pork Products | 18.00 mg | 4% | CNF |
| 8322 | Pork, cured, ham, whole, lean, bone-in, unheated | Pork Products | 18.00 mg | 4% | CNF |
| 8323 | Pork, side ribs centre cut (spareribs), lean and fat, simmered, roasted | Pork Products | 18.00 mg | 4% | CNF |
| 8324 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, unheated | Pork Products | 18.00 mg | 4% | CNF |
| 8325 | Pork, tongue, raw | Pork Products | 18.00 mg | 4% | CNF |
| 8326 | Pork, liver, raw | Pork Products | 18.00 mg | 4% | CNF |
| 8327 | Pork, kidney, braised | Pork Products | 18.00 mg | 4% | CNF |
| 8328 | Pork, shoulder, blade portion, bone-in, lean and fat, roasted | Pork Products | 18.00 mg | 4% | CNF |
| 8329 | Pork, shoulder, picnic (arm), lean and fat, raw | Pork Products | 18.00 mg | 4% | CNF |
| 8330 | Pork, shoulder, whole, lean and fat, roasted | Pork Products | 18.00 mg | 4% | CNF |
| 8331 | Pork, shoulder, whole, lean and fat, raw | Pork Products | 18.00 mg | 4% | CNF |
| 8332 | Prune, dried, cooked, no added sugar | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 8333 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 8334 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 8335 | Mulberry, raw | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 8336 | Custard-apple, raw | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 8337 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 8338 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 18.00 mg | 4% | CNF |
| 8339 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 18.00 mg | 4% | CNF |
| 8340 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 18.00 mg | 4% | CNF |
| 8341 | Cereal, hot, cream of wheat, regular, dry | Breakfast cereals | 18.00 mg | 4% | CNF |
| 8342 | Sausage, ham, pre cooked | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8343 | Deli-meat, bologna (baloney), chicken | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8344 | Deli-meat, roast beef, cooked, sliced | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8345 | Deli-meat, ham, cooked, sliced | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8346 | Soup, vegetable with beef (and barley), canned, condensed | Soups, Sauces and Gravies | 18.00 mg | 4% | CNF |
| 8347 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 18.00 mg | 4% | CNF |
| 8348 | Chicken, broiler, thigh, meat and skin, raw | Poultry Products | 18.00 mg | 4% | CNF |
| 8349 | Chicken, broiler, drumstick, meat and skin, raw | Poultry Products | 18.00 mg | 4% | CNF |
| 8350 | Chicken, cornish game hens, meat and skin, roasted | Poultry Products | 18.00 mg | 4% | CNF |
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