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 8651–8700 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8651 | Turkey, all classes, ground, raw | Poultry Products | 17.00 mg | 4% | CNF |
| 8652 | Turkey, tom, meat only, raw | Poultry Products | 17.00 mg | 4% | CNF |
| 8653 | Turkey, tom, meat and skin, roasted | Poultry Products | 17.00 mg | 4% | CNF |
| 8654 | Turkey, hen, leg, meat and skin, roasted | Poultry Products | 17.00 mg | 4% | CNF |
| 8655 | Turkey, hen, dark meat only, roasted | Poultry Products | 17.00 mg | 4% | CNF |
| 8656 | Turkey, hen, light meat and skin, raw | Poultry Products | 17.00 mg | 4% | CNF |
| 8657 | Turkey, broiler, leg, meat and skin, roasted | Poultry Products | 17.00 mg | 4% | CNF |
| 8658 | Turkey, broiler, dark meat only, roasted | Poultry Products | 17.00 mg | 4% | CNF |
| 8659 | Turkey, broiler, meat only, raw | Poultry Products | 17.00 mg | 4% | CNF |
| 8660 | Turkey, all classes, leg, meat and skin, roasted | Poultry Products | 17.00 mg | 4% | CNF |
| 8661 | Turkey, all classes, meat only, raw | Poultry Products | 17.00 mg | 4% | CNF |
| 8662 | Chicken, roasting, giblets, raw | Poultry Products | 17.00 mg | 4% | CNF |
| 8663 | Chicken, broiler, neck, meat, raw | Poultry Products | 17.00 mg | 4% | CNF |
| 8664 | Chicken, broiler, skin only, flour coated, fried | Poultry Products | 17.00 mg | 4% | CNF |
| 8665 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 17.00 mg | 4% | CNF |
| 8666 | Beef, chuck, roast, boneless, choice, raw | Beef Products | 16.99 mg | 4% | USDA_FF |
| 8667 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 16.84 mg | 4% | USDA_FF |
| 8668 | Beef, ribeye, steak, boneless, choice, raw | Beef Products | 16.68 mg | 4% | USDA_FF |
| 8669 | Sea bass, Chilean, frozen, wild caught | Finfish and Shellfish Products | 16.64 mg | 4% | USDA_FF |
| 8670 | Chicken, wing, meat and skin, raw | Poultry Products | 16.53 mg | 4% | USDA_FF |
| 8671 | Beef, ground, 90% lean meat / 10% fat, raw | Beef Products | 16.49 mg | 4% | USDA_FF |
| 8672 | Beef, ground, 80% lean meat / 20% fat, raw | Beef Products | 16.41 mg | 4% | USDA_FF |
| 8673 | Fish, pollock, raw | Finfish and Shellfish Products | 16.10 mg | 4% | USDA_FF |
| 8674 | SILK Unsweetened, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8675 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8676 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8677 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8678 | SILK Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8679 | SILK Plain, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8680 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8681 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8682 | Fish, pollock, Alaska, raw (may contain additives to retain moisture) | Finfish and Shellfish Products | 16.00 mg | 4% | USDA_SR |
| 8683 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8684 | Pancakes, plain, prepared from recipe | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8685 | Croissants, butter | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8686 | Cookies, graham crackers, chocolate-coated | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8687 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8688 | Cake, fruitcake, commercially prepared | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8689 | Beef, New Zealand, imported, variety meats and by-products, tongue, raw | Beef Products | 16.00 mg | 4% | USDA_SR |
| 8690 | Beef, New Zealand, imported, manufacturing beef, cooked, boiled | Beef Products | 16.00 mg | 4% | USDA_SR |
| 8691 | Cereals ready-to-eat, RALSTON Crispy Hexagons | Breakfast Cereals | 16.00 mg | 4% | USDA_SR |
| 8692 | Bratwurst, veal, cooked | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8693 | Bacon, turkey, unprepared | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8694 | Sausage, New england brand, pork, beef | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8695 | Pork sausage, link/patty, cooked, pan-fried | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8696 | Chicken, dark meat, drumstick, meat only, with added solution, raw | Poultry Products | 16.00 mg | 4% | USDA_SR |
| 8697 | Chicken, skin (drumsticks and thighs), cooked, roasted | Poultry Products | 16.00 mg | 4% | USDA_SR |
| 8698 | Lamb, New Zealand, imported, kidney, raw | Lamb, Veal, and Game Products | 16.00 mg | 4% | USDA_SR |
| 8699 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 16.00 mg | 4% | USDA_SR |
| 8700 | Lamb, variety meats and by-products, tongue, cooked, braised | Lamb, Veal, and Game Products | 16.00 mg | 4% | USDA_SR |
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