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 8901–8950 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8901 | Dessert, egg custard, dry mix prepared with whole milk | Sweets | 16.00 mg | 4% | CNF |
| 8902 | Puff pastry, frozen, ready-to-bake | Baked Products | 16.00 mg | 4% | CNF |
| 8903 | Pie, banana cream, homemade | Baked Products | 16.00 mg | 4% | CNF |
| 8904 | Pancake, blueberry, homemade | Baked Products | 16.00 mg | 4% | CNF |
| 8905 | Pancake, plain, homemade | Baked Products | 16.00 mg | 4% | CNF |
| 8906 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 16.00 mg | 4% | CNF |
| 8907 | Croissant, butter, commercial | Baked Products | 16.00 mg | 4% | CNF |
| 8908 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 16.00 mg | 4% | CNF |
| 8909 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 16.00 mg | 4% | CNF |
| 8910 | Cookie, graham cracker, chocolate-coated | Baked Products | 16.00 mg | 4% | CNF |
| 8911 | Cake, fruitcake, commercial | Baked Products | 16.00 mg | 4% | CNF |
| 8912 | Lamb, tongue, braised | Lamb, Veal and Game | 16.00 mg | 4% | CNF |
| 8913 | Veal, kidney, raw | Lamb, Veal and Game | 16.00 mg | 4% | CNF |
| 8914 | Veal, brain, braised | Lamb, Veal and Game | 16.00 mg | 4% | CNF |
| 8915 | Clam fritter | Finfish and Shellfish Products | 16.00 mg | 4% | CNF |
| 8916 | Fish, pollock, (alaska), raw | Finfish and Shellfish Products | 16.00 mg | 4% | CNF |
| 8917 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 16.00 mg | 4% | CNF |
| 8918 | Beef, tongue, raw | Beef Products | 16.00 mg | 4% | CNF |
| 8919 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 16.00 mg | 4% | CNF |
| 8920 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8921 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8922 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8923 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8924 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8925 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8926 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8927 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8928 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8929 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8930 | Cabbage, red, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8931 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8932 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 8933 | Pork, cured, ham, shoulder, picnic, boneless, lean, unheated | Pork Products | 16.00 mg | 4% | CNF |
| 8934 | Pork, cured, ham, shoulder, arm picnic, lean, roasted | Pork Products | 16.00 mg | 4% | CNF |
| 8935 | Ham, lean, canned | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
| 8936 | Pork, mechanically separated, raw | Pork Products | 16.00 mg | 4% | CNF |
| 8937 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 8938 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 8939 | Pear, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 8940 | Mammy-apple, raw | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 8941 | Cherimoya, raw | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 8942 | Carissa (natalplum), raw | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 8943 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 8944 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 8945 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 16.00 mg | 4% | CNF |
| 8946 | Deli-meat, bologna (baloney), beef | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
| 8947 | Wiener (frankfurter), turkey | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
| 8948 | Sausage, Brotwurst, pork, beef, with nonfat dry milk | Sausages and Luncheon meats | 16.00 mg | 4% | CNF |
| 8949 | Chicken, broiler, back, meat and skin, stewed | Poultry Products | 16.00 mg | 4% | CNF |
| 8950 | Turkey, tom, meat and skin, raw | Poultry Products | 16.00 mg | 4% | CNF |
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