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 8701–8750 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8701 | Veal, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 16.00 mg | 4% | USDA_SR |
| 8702 | Veal, variety meats and by-products, brain, cooked, braised | Lamb, Veal, and Game Products | 16.00 mg | 4% | USDA_SR |
| 8703 | Pancakes, plain, reduced fat | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8704 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 16.00 mg | 4% | USDA_SR |
| 8705 | Carissa, (natal-plum), raw | Fruits and Fruit Juices | 16.00 mg | 4% | USDA_SR |
| 8706 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 16.00 mg | 4% | USDA_SR |
| 8707 | Kielbasa, fully cooked, grilled | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8708 | Bologna, chicken, pork | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8709 | Ham, minced | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8710 | Bologna, turkey | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8711 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8712 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8713 | SILK Light Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8714 | SILK Light Plain, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8715 | SILK Chocolate, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 8716 | Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk | Beverages | 16.00 mg | 4% | USDA_SR |
| 8717 | Chicken, broilers or fryers, wing, meat and skin, cooked, stewed | Poultry Products | 16.00 mg | 4% | USDA_SR |
| 8718 | Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter | Poultry Products | 16.00 mg | 4% | USDA_SR |
| 8719 | Chicken, broilers or fryers, neck, meat and skin, cooked, fried, batter | Poultry Products | 16.00 mg | 4% | USDA_SR |
| 8720 | Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener | Dairy and Egg Products | 16.00 mg | 4% | USDA_SR |
| 8721 | Yogurt, fruit, lowfat, with low calorie sweetener | Dairy and Egg Products | 16.00 mg | 4% | USDA_SR |
| 8722 | Cheese, low fat, cheddar or colby | Dairy and Egg Products | 16.00 mg | 4% | USDA_SR |
| 8723 | Cheese, goat, soft type | Dairy and Egg Products | 16.00 mg | 4% | USDA_SR |
| 8724 | Fast foods, biscuit, with egg and ham | Fast Foods | 16.00 mg | 4% | USDA_SR |
| 8725 | Fast foods, biscuit, with egg and bacon | Fast Foods | 16.00 mg | 4% | USDA_SR |
| 8726 | Beef, New Zealand, imported, sweetbread, cooked, boiled | Beef Products | 16.00 mg | 4% | USDA_SR |
| 8727 | Sausage, turkey, pork, and beef, low fat, smoked | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8728 | Honey roll sausage, beef | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8729 | Sausage, smoked link sausage, pork and beef (nonfat dry milk added) | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8730 | Mother's loaf, pork | Sausages and Luncheon Meats | 16.00 mg | 4% | USDA_SR |
| 8731 | Chicken, dark meat, thigh, meat and skin, with added solution, raw | Poultry Products | 16.00 mg | 4% | USDA_SR |
| 8732 | Puff pastry, frozen, ready-to-bake | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8733 | Pie, banana cream, prepared from recipe | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8734 | Pancakes, blueberry, prepared from recipe | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8735 | Muffins, blueberry, prepared from recipe, made with low fat (2%) milk | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8736 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8737 | Cookies, sugar wafers with creme filling, regular | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8738 | Lamb, New Zealand, imported, testes, cooked, soaked and fried | Lamb, Veal, and Game Products | 16.00 mg | 4% | USDA_SR |
| 8739 | Duck, domesticated, meat and skin, cooked, roasted | Poultry Products | 16.00 mg | 4% | USDA_SR |
| 8740 | Chicken, broilers or fryers, wing, meat and skin, raw | Poultry Products | 16.00 mg | 4% | USDA_SR |
| 8741 | Chicken, broilers or fryers, neck, meat only, cooked, simmered | Poultry Products | 16.00 mg | 4% | USDA_SR |
| 8742 | Ice cream cookie sandwich | Dairy and Egg Products | 16.00 mg | 4% | USDA_SR |
| 8743 | Yogurt, vanilla, low fat, fortified with vitamin D | Dairy and Egg Products | 16.00 mg | 4% | USDA_SR |
| 8744 | Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 16.00 mg | 4% | USDA_SR |
| 8745 | Cream, half and half, fat free | Dairy and Egg Products | 16.00 mg | 4% | USDA_SR |
| 8746 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 16.00 mg | 4% | USDA_SR |
| 8747 | Fast foods, shrimp, breaded and fried | Fast Foods | 16.00 mg | 4% | USDA_SR |
| 8748 | Fast foods, sundae, strawberry | Fast Foods | 16.00 mg | 4% | USDA_SR |
| 8749 | Beverages, Meal supplement drink, canned, peanut flavor | Beverages | 16.00 mg | 4% | USDA_SR |
| 8750 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 16.00 mg | 4% | USDA_SR |
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