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 8601–8650 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8601 | Coffee cake, fruit | Baked Products | 17.00 mg | 4% | CNF |
| 8602 | Bread, white, homemade with nonfat dry milk | Baked Products | 17.00 mg | 4% | CNF |
| 8603 | Biscuit, plain/buttermilk, refrigerated dough, higher fat | Baked Products | 17.00 mg | 4% | CNF |
| 8604 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 17.00 mg | 4% | CNF |
| 8605 | Veal, tongue, raw | Lamb, Veal and Game | 17.00 mg | 4% | CNF |
| 8606 | Veal, spleen, raw | Lamb, Veal and Game | 17.00 mg | 4% | CNF |
| 8607 | Lamb, kidney, raw | Lamb, Veal and Game | 17.00 mg | 4% | CNF |
| 8608 | Lamb, heart, raw | Lamb, Veal and Game | 17.00 mg | 4% | CNF |
| 8609 | Lamb, New Zealand, shoulder, whole, lean and fat, 6mm (1/4") trim, raw | Lamb, Veal and Game | 17.00 mg | 4% | CNF |
| 8610 | Fish, pout, ocean, baked or broiled | Finfish and Shellfish Products | 17.00 mg | 4% | CNF |
| 8611 | Fish, orange roughy, raw | Finfish and Shellfish Products | 17.00 mg | 4% | CNF |
| 8612 | Fish, cisco (lake herring, tullibee), native, smoked | Finfish and Shellfish Products | 17.00 mg | 4% | CNF |
| 8613 | Fish, cisco (lake herring, tullibee), native, raw | Finfish and Shellfish Products | 17.00 mg | 4% | CNF |
| 8614 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 17.00 mg | 4% | CNF |
| 8615 | Milk shake (fast food), chocolate | Beverages | 17.00 mg | 4% | CNF |
| 8616 | Malted milk, natural flavour, powder, with whole milk | Beverages | 17.00 mg | 4% | CNF |
| 8617 | Deli-meat, pastrami, beef, sliced | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8618 | Beef, kidneys, raw | Beef Products | 17.00 mg | 4% | CNF |
| 8619 | Beef, ground, regular, raw | Beef Products | 17.00 mg | 4% | CNF |
| 8620 | Beef, mechanically deboned, raw | Beef Products | 17.00 mg | 4% | CNF |
| 8621 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 17.00 mg | 4% | CNF |
| 8622 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 8623 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 8624 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 8625 | Beets, canned, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 8626 | Fennel, bulb, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 8627 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 8628 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 8629 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 8630 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 8631 | Ham, extra lean, canned | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8632 | Pork, kidney, raw | Pork Products | 17.00 mg | 4% | CNF |
| 8633 | Pork, side ribs centre cut (spareribs), lean and fat, raw | Pork Products | 17.00 mg | 4% | CNF |
| 8634 | Pork, loin, rib steak (rib end), boneless, lean and fat, braised | Pork Products | 17.00 mg | 4% | CNF |
| 8635 | Ham, regular (13% fat), canned | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8636 | Pork, pancreas, raw | Pork Products | 17.00 mg | 4% | CNF |
| 8637 | Pork, shoulder, picnic (arm), lean and fat, roasted | Pork Products | 17.00 mg | 4% | CNF |
| 8638 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 8639 | Fig, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 8640 | Passion fruit juice, yellow, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 8641 | Passion fruit juice, purple, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 8642 | Kiwi fruit, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 8643 | Guava, strawberry, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 8644 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 8645 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 8646 | Wiener (cheesefurter), cheddar smokie | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8647 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 17.00 mg | 4% | CNF |
| 8648 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 17.00 mg | 4% | CNF |
| 8649 | Soup, vegetable with beef broth, canned, condensed | Soups, Sauces and Gravies | 17.00 mg | 4% | CNF |
| 8650 | Chicken, broiler, back, meat, stewed | Poultry Products | 17.00 mg | 4% | CNF |
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