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 8801–8850 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8801 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 16.00 mg | 4% | USDA_SR |
| 8802 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 16.00 mg | 4% | USDA_SR |
| 8803 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 16.00 mg | 4% | USDA_SR |
| 8804 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8805 | Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8806 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8807 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8808 | Pork, cured, ham, separable fat, boneless, heated | Pork Products | 16.00 mg | 4% | USDA_SR |
| 8809 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 16.00 mg | 4% | USDA_SR |
| 8810 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 16.00 mg | 4% | USDA_SR |
| 8811 | Restaurant, Italian, spaghetti with pomodoro sauce (no meat) | Restaurant Foods | 16.00 mg | 4% | USDA_SR |
| 8812 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 16.00 mg | 4% | USDA_SR |
| 8813 | Turnover, filled with egg, meat and cheese, frozen | Meals, Entrees, and Side Dishes | 16.00 mg | 4% | USDA_SR |
| 8814 | Puddings, coconut cream, dry mix, regular, prepared with whole milk | Sweets | 16.00 mg | 4% | USDA_SR |
| 8815 | Egg custards, dry mix, prepared with whole milk | Sweets | 16.00 mg | 4% | USDA_SR |
| 8816 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 16.00 mg | 4% | USDA_SR |
| 8817 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 16.00 mg | 4% | USDA_SR |
| 8818 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 16.00 mg | 4% | USDA_SR |
| 8819 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8820 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8821 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8822 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8823 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8824 | Radishes, oriental, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8825 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 8826 | Pork, ground, 84% lean / 16% fat, raw | Pork Products | 16.00 mg | 4% | USDA_SR |
| 8827 | Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, unheated | Pork Products | 16.00 mg | 4% | USDA_SR |
| 8828 | Pork, fresh, backribs, separable lean and fat, raw | Pork Products | 16.00 mg | 4% | USDA_SR |
| 8829 | Pork, cured, ham, center slice, separable lean and fat, unheated | Pork Products | 16.00 mg | 4% | USDA_SR |
| 8830 | Pork, fresh, variety meats and by-products, mechanically separated, raw | Pork Products | 16.00 mg | 4% | USDA_SR |
| 8831 | Restaurant, Chinese, shrimp and vegetables | Restaurant Foods | 16.00 mg | 4% | USDA_SR |
| 8832 | Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8833 | Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated | Pork Products | 16.00 mg | 4% | USDA_SR |
| 8834 | Pork, cured, ham, extra lean and regular, canned, unheated | Pork Products | 16.00 mg | 4% | USDA_SR |
| 8835 | Pork, cured, shoulder, arm picnic, separable lean only, roasted | Pork Products | 16.00 mg | 4% | USDA_SR |
| 8836 | Pork, fresh, spareribs, separable lean and fat, raw | Pork Products | 16.00 mg | 4% | USDA_SR |
| 8837 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 16.00 mg | 4% | USDA_SR |
| 8838 | Restaurant, Chinese, lemon chicken | Restaurant Foods | 16.00 mg | 4% | USDA_SR |
| 8839 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 16.00 mg | 4% | USDA_SR |
| 8840 | Babyfood, cereal, wheat, with milk powder, prepared with water | Babyfoods | 16.00 mg | 4% | CNF |
| 8841 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 16.00 mg | 4% | CNF |
| 8842 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 16.00 mg | 4% | CNF |
| 8843 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 16.00 mg | 4% | CNF |
| 8844 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 16.00 mg | 4% | CNF |
| 8845 | Soup, split pea with ham, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 16.00 mg | 4% | CNF |
| 8846 | Cretons, veal | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
| 8847 | Deli-meat, summer sausage | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
| 8848 | Deli-meat, Montreal smoked meat, extra lean | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
| 8849 | Deli-meat, bologna (baloney), mixed meats | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
| 8850 | Wiener (frankfurter), Bavarian | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
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