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 8851–8900 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8851 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 8852 | Chinese dish, shrimp and vegetables, restaurant prepared | Mixed Dishes | 16.00 mg | 4% | CNF |
| 8853 | Dessert, frozen, ice cream cookie sandwich | Sweets | 16.00 mg | 4% | CNF |
| 8854 | Yogourt, fruit flavoured, fresh cheese-type, miniature size, with added Vitamin D | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 8855 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 8856 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 8857 | Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 8858 | Lemon chicken, restaurant prepared | Mixed Dishes | 16.00 mg | 4% | CNF |
| 8859 | Turkey, broiler, thigh, meat only, raw | Poultry Products | 16.00 mg | 4% | CNF |
| 8860 | Turkey, broiler, drumstick, meat only, roasted | Poultry Products | 16.00 mg | 4% | CNF |
| 8861 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 16.00 mg | 4% | CNF |
| 8862 | Fast foods, pizza, cheese, meat (pepperoni, ground beef and sausage) and vegetables, regular crust | Fast Foods | 16.00 mg | 4% | CNF |
| 8863 | Spaghetti with cream sauce | Mixed Dishes | 16.00 mg | 4% | CNF |
| 8864 | Zucchini, battered and fried | Mixed Dishes | 16.00 mg | 4% | CNF |
| 8865 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 16.00 mg | 4% | CNF |
| 8866 | Soup, lentil, homemade | Soups, Sauces and Gravies | 16.00 mg | 4% | CNF |
| 8867 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 8868 | Cretons | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
| 8869 | Game meat, native, sea lion, stellar, kidney, raw | Lamb, Veal and Game | 16.00 mg | 4% | CNF |
| 8870 | Muffin, carrot, commercial | Baked Products | 16.00 mg | 4% | CNF |
| 8871 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8872 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8873 | Cake, shortcake, biscuit-type, homemade | Baked Products | 16.00 mg | 4% | CNF |
| 8874 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8875 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 16.00 mg | 4% | CNF |
| 8876 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 16.00 mg | 4% | CNF |
| 8877 | Agutuk, native, fish with shortening (Alaskan ice cream) | Finfish and Shellfish Products | 16.00 mg | 4% | CNF |
| 8878 | Fish, burbot (loche), native, eggs, raw | Finfish and Shellfish Products | 16.00 mg | 4% | CNF |
| 8879 | Game meat, native, moose, liver, raw | Lamb, Veal and Game | 16.00 mg | 4% | CNF |
| 8880 | Game meat, native, caribou (reindeer), tongue, raw | Lamb, Veal and Game | 16.00 mg | 4% | CNF |
| 8881 | Game meat, native, caribou (reindeer), brain, boiled | Lamb, Veal and Game | 16.00 mg | 4% | CNF |
| 8882 | Game meat, native, beaver, liver, raw | Lamb, Veal and Game | 16.00 mg | 4% | CNF |
| 8883 | Game meat, native, narwhal, skin (muktuk), aged | Lamb, Veal and Game | 16.00 mg | 4% | CNF |
| 8884 | Wiener (frankfurter), reduced fat and sodium | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
| 8885 | Onion, young green, tops only | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8886 | Turkey, tom, thigh, meat and skin, roasted | Poultry Products | 16.00 mg | 4% | CNF |
| 8887 | Turkey, tom, leg, meat, roasted | Poultry Products | 16.00 mg | 4% | CNF |
| 8888 | Turkey, tom, thigh, meat, roasted | Poultry Products | 16.00 mg | 4% | CNF |
| 8889 | Turkey, tom, wing, meat only, raw | Poultry Products | 16.00 mg | 4% | CNF |
| 8890 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8891 | Lamb, New Zealand, frozen, composite, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 16.00 mg | 4% | CNF |
| 8892 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables | Fast Foods | 16.00 mg | 4% | CNF |
| 8893 | Fast foods, entree, shrimp, breaded and fried | Fast Foods | 16.00 mg | 4% | CNF |
| 8894 | Fast foods, entree, salad, vegetable, no dressing, with shrimp | Fast Foods | 16.00 mg | 4% | CNF |
| 8895 | Fast foods, dessert, sundae, strawberry | Fast Foods | 16.00 mg | 4% | CNF |
| 8896 | Fast foods, dessert, animal crackers | Fast Foods | 16.00 mg | 4% | CNF |
| 8897 | Fast foods, breakfast, biscuit with egg and ham | Fast Foods | 16.00 mg | 4% | CNF |
| 8898 | Fast foods, breakfast, biscuit with egg and bacon | Fast Foods | 16.00 mg | 4% | CNF |
| 8899 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 16.00 mg | 4% | CNF |
| 8900 | Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 16.00 mg | 4% | CNF |
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