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 8951–9000 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8951 | Turkey, hen, wing, meat and skin, raw | Poultry Products | 16.00 mg | 4% | CNF |
| 8952 | Turkey, hen, dark meat and skin, roasted | Poultry Products | 16.00 mg | 4% | CNF |
| 8953 | Turkey, hen, meat only, raw | Poultry Products | 16.00 mg | 4% | CNF |
| 8954 | Turkey, broiler, dark meat and skin, roasted | Poultry Products | 16.00 mg | 4% | CNF |
| 8955 | Turkey, broiler, meat and skin, raw | Poultry Products | 16.00 mg | 4% | CNF |
| 8956 | Turkey, all classes, dark meat only, roasted | Poultry Products | 16.00 mg | 4% | CNF |
| 8957 | Turkey, all classes, dark meat and skin, roasted | Poultry Products | 16.00 mg | 4% | CNF |
| 8958 | Turkey, all classes, meat and skin, raw | Poultry Products | 16.00 mg | 4% | CNF |
| 8959 | Duck, domesticated, meat and skin, roasted | Poultry Products | 16.00 mg | 4% | CNF |
| 8960 | Chicken, broiler, wing, meat and skin, stewed | Poultry Products | 16.00 mg | 4% | CNF |
| 8961 | Chicken, broiler, wing, meat and skin, batter dipped, fried | Poultry Products | 16.00 mg | 4% | CNF |
| 8962 | Chicken, broiler, wing, meat and skin, raw | Poultry Products | 16.00 mg | 4% | CNF |
| 8963 | Chicken, broiler, neck, meat, simmered | Poultry Products | 16.00 mg | 4% | CNF |
| 8964 | Chicken, broiler, neck, meat and skin, batter dipped, fried | Poultry Products | 16.00 mg | 4% | CNF |
| 8965 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 8966 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 8967 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 8968 | Milk shake, chocolate, thick | Beverages | 16.00 mg | 4% | CNF |
| 8969 | Mushroom, pioppini | Vegetables and Vegetable Products | 15.99 mg | 4% | USDA_FF |
| 8970 | Kiwifruit, green, raw | Fruits and Fruit Juices | 15.70 mg | 4% | USDA_FF |
| 8971 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 15.68 mg | 4% | USDA_FF |
| 8972 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 15.44 mg | 4% | USDA_FF |
| 8973 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 15.29 mg | 4% | USDA_FF |
| 8974 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 15.21 mg | 4% | USDA_FF |
| 8975 | Yogurt, plain, nonfat | Dairy and Egg Products | 15.21 mg | 4% | USDA_FF |
| 8976 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.20 mg | 4% | USDA_FF |
| 8977 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.20 mg | 4% | USDA_FF |
| 8978 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 15.10 mg | 4% | USDA_FF |
| 8979 | Danish pastry, raspberry, unenriched | Baked Products | 15.00 mg | 4% | USDA_SR |
| 8980 | Pancakes, buttermilk, prepared from recipe | Baked Products | 15.00 mg | 4% | USDA_SR |
| 8981 | Muffins, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% | USDA_SR |
| 8982 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 15.00 mg | 4% | USDA_SR |
| 8983 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% | USDA_SR |
| 8984 | Pie crust, standard-type, dry mix | Baked Products | 15.00 mg | 4% | USDA_SR |
| 8985 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 15.00 mg | 4% | USDA_SR |
| 8986 | Biscuits, plain or buttermilk, refrigerated dough, lower fat | Baked Products | 15.00 mg | 4% | USDA_SR |
| 8987 | Beverages, Malted drink mix, chocolate, powder, prepared with whole milk | Beverages | 15.00 mg | 4% | USDA_SR |
| 8988 | Beef, variety meats and by-products, tripe, cooked, simmered | Beef Products | 15.00 mg | 4% | USDA_SR |
| 8989 | Beef, New Zealand, imported, variety meats and by-products, kidney, raw | Beef Products | 15.00 mg | 4% | USDA_SR |
| 8990 | Frankfurter, meat, heated | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 8991 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 8992 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 8993 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 8994 | Lamb, New Zealand, imported, brains, cooked, soaked and fried | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 8995 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 8996 | Lamb, New Zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 8997 | Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 8998 | Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 8999 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 9000 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
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