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 8401–8450 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8401 | Lamb, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 17.00 mg | 4% | USDA_SR |
| 8402 | Fish, pout, ocean, cooked, dry heat | Finfish and Shellfish Products | 17.00 mg | 4% | USDA_SR |
| 8403 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 17.00 mg | 4% | USDA_SR |
| 8404 | Beef, ground, 80% lean meat / 20% fat, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8405 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8406 | Cherimoya, raw | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 8407 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 8408 | Sausage, pork, turkey, and beef, reduced sodium | Sausages and Luncheon Meats | 17.00 mg | 4% | USDA_SR |
| 8409 | Chicken, broilers or fryers, neck, meat only, raw | Poultry Products | 17.00 mg | 4% | USDA_SR |
| 8410 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8411 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8412 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 17.00 mg | 4% | USDA_SR |
| 8413 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 17.00 mg | 4% | USDA_SR |
| 8414 | Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix | Meals, Entrees, and Side Dishes | 17.00 mg | 4% | USDA_SR |
| 8415 | Light Ice Cream, soft serve, blended with milk chocolate candies | Fast Foods | 17.00 mg | 4% | USDA_SR |
| 8416 | BURGER KING, CROISSAN'WICH with Sausage, Egg and Cheese | Fast Foods | 17.00 mg | 4% | USDA_SR |
| 8417 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 17.00 mg | 4% | USDA_SR |
| 8418 | Fast foods, croissant, with egg, cheese, and sausage | Fast Foods | 17.00 mg | 4% | USDA_SR |
| 8419 | Fast foods, croissant, with egg, cheese, and ham | Fast Foods | 17.00 mg | 4% | USDA_SR |
| 8420 | Fast foods, croissant, with egg, cheese, and bacon | Fast Foods | 17.00 mg | 4% | USDA_SR |
| 8421 | Beverages, Malted drink mix, natural, powder, prepared with whole milk | Beverages | 17.00 mg | 4% | USDA_SR |
| 8422 | Beef, New Zealand, imported, striploin, separable lean and fat, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8423 | Beef, New Zealand, imported, oyster blade, separable lean and fat, cooked, braised | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8424 | Beef, New Zealand, imported, oyster blade, separable lean only, cooked, braised | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8425 | Guavas, strawberry, raw | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 8426 | Figs, raw | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 8427 | Salami, Italian, pork and beef, dry, sliced, 50% less sodium | Sausages and Luncheon Meats | 17.00 mg | 4% | USDA_SR |
| 8428 | Soup, bean with pork, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 17.00 mg | 4% | USDA_SR |
| 8429 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 17.00 mg | 4% | USDA_SR |
| 8430 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 17.00 mg | 4% | USDA_SR |
| 8431 | French toast, frozen, ready-to-heat | Baked Products | 17.00 mg | 4% | USDA_SR |
| 8432 | Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) | Baked Products | 17.00 mg | 4% | USDA_SR |
| 8433 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 17.00 mg | 4% | USDA_SR |
| 8434 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 17.00 mg | 4% | USDA_SR |
| 8435 | Biscuits, plain or buttermilk, frozen, baked | Baked Products | 17.00 mg | 4% | USDA_SR |
| 8436 | Lamb, Australian, imported, fresh, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 17.00 mg | 4% | USDA_SR |
| 8437 | Veal, variety meats and by-products, spleen, raw | Lamb, Veal, and Game Products | 17.00 mg | 4% | USDA_SR |
| 8438 | Lamb, variety meats and by-products, heart, raw | Lamb, Veal, and Game Products | 17.00 mg | 4% | USDA_SR |
| 8439 | Chicken, roasting, giblets, raw | Poultry Products | 17.00 mg | 4% | USDA_SR |
| 8440 | Cream substitute, flavored, powdered | Dairy and Egg Products | 17.00 mg | 4% | USDA_SR |
| 8441 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 17.00 mg | 4% | USDA_SR |
| 8442 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8443 | Beef macaroni with tomato sauce, frozen entree, reduced fat | Meals, Entrees, and Side Dishes | 17.00 mg | 4% | USDA_SR |
| 8444 | BURGER KING, CROISSAN'WICH with Egg and Cheese | Fast Foods | 17.00 mg | 4% | USDA_SR |
| 8445 | Fast foods, english muffin, with egg, cheese, and sausage | Fast Foods | 17.00 mg | 4% | USDA_SR |
| 8446 | Bologna, beef and pork | Sausages and Luncheon Meats | 17.00 mg | 4% | USDA_SR |
| 8447 | Fish, cisco, smoked | Finfish and Shellfish Products | 17.00 mg | 4% | USDA_SR |
| 8448 | Fish, cisco, raw | Finfish and Shellfish Products | 17.00 mg | 4% | USDA_SR |
| 8449 | Cookie, with peanut butter filling, chocolate-coated | Baked Products | 17.00 mg | 4% | USDA_SR |
| 8450 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 17.00 mg | 4% | USDA_SR |
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