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 9001–9050 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9001 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 9002 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 15.00 mg | 4% | USDA_SR |
| 9003 | Beef, ground, 75% lean meat / 25% fat, raw | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9004 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9005 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9006 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9007 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9008 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9009 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 9010 | Kielbasa, fully cooked, pan-fried | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9011 | Bologna, chicken, pork, beef | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9012 | Dutch brand loaf, chicken, pork and beef | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9013 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 9014 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 9015 | Babyfood, potatoes, toddler | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 9016 | Babyfood, dinner, spaghetti and tomato and meat, toddler | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 9017 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 9018 | Yogurt, fruit variety, nonfat, fortified with vitamin D | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 9019 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 9020 | Potato salad with egg | Meals, Entrees, and Side Dishes | 15.00 mg | 4% | USDA_SR |
| 9021 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 15.00 mg | 4% | USDA_SR |
| 9022 | Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milk | Beverages | 15.00 mg | 4% | USDA_SR |
| 9023 | Beef, New Zealand, imported, sweetbread, raw | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9024 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 15.00 mg | 4% | USDA_SR |
| 9025 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 15.00 mg | 4% | USDA_SR |
| 9026 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 15.00 mg | 4% | USDA_SR |
| 9027 | Pork sausage, link/patty, fully cooked, microwaved | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9028 | Bologna, chicken, turkey, pork | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9029 | Frankfurter, meat | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9030 | Frankfurter, pork | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9031 | Bratwurst, beef and pork, smoked | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9032 | Pork sausage, link/patty, unprepared | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9033 | Picnic loaf, pork, beef | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9034 | Chicken, dark meat, drumstick, meat and skin, with added solution, raw | Poultry Products | 15.00 mg | 4% | USDA_SR |
| 9035 | Danish pastry, lemon, unenriched | Baked Products | 15.00 mg | 4% | USDA_SR |
| 9036 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 15.00 mg | 4% | USDA_SR |
| 9037 | Phyllo dough | Baked Products | 15.00 mg | 4% | USDA_SR |
| 9038 | Pie, lemon meringue, commercially prepared | Baked Products | 15.00 mg | 4% | USDA_SR |
| 9039 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 15.00 mg | 4% | USDA_SR |
| 9040 | Danish pastry, cheese | Baked Products | 15.00 mg | 4% | USDA_SR |
| 9041 | Cake, coffeecake, cheese | Baked Products | 15.00 mg | 4% | USDA_SR |
| 9042 | Lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 9043 | Lamb, New Zealand, imported, flap, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 9044 | Lamb, New Zealand, imported, tongue - swiss cut, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 9045 | Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 9046 | Lamb, New Zealand, imported, ground lamb, cooked, braised | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 9047 | Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 15.00 mg | 4% | USDA_SR |
| 9048 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 9049 | Duck, domesticated, meat and skin, raw | Poultry Products | 15.00 mg | 4% | USDA_SR |
| 9050 | Babyfood, dinner, beef with vegetables | Baby Foods | 15.00 mg | 4% | USDA_SR |
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