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 9101–9150 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9101 | JIMMY DEAN, Sausage, Egg, and Cheese Breakfast Biscuit, frozen, unprepared | Meals, Entrees, and Side Dishes | 15.00 mg | 4% | USDA_SR |
| 9102 | Macaroni and cheese, box mix with cheese sauce, prepared | Meals, Entrees, and Side Dishes | 15.00 mg | 4% | USDA_SR |
| 9103 | Ice creams, chocolate, light, no sugar added | Sweets | 15.00 mg | 4% | USDA_SR |
| 9104 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9105 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9106 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9107 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9108 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9109 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9110 | Potato salad, home-prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9111 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9112 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9113 | Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 15.00 mg | 4% | USDA_SR |
| 9114 | Pork, cured, ham and water product, shank, bone-in, unheated, separable lean only | Pork Products | 15.00 mg | 4% | USDA_SR |
| 9115 | Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted | Pork Products | 15.00 mg | 4% | USDA_SR |
| 9116 | Pears, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 9117 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9118 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9119 | ON THE BORDER, Mexican rice | Restaurant Foods | 15.00 mg | 4% | USDA_SR |
| 9120 | Puddings, coconut cream, dry mix, regular | Sweets | 15.00 mg | 4% | USDA_SR |
| 9121 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% | USDA_SR |
| 9122 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9123 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9124 | Beef, variety meats and by-products, brain, cooked, pan-fried | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9125 | Beef, rib, shortribs, separable lean and fat, choice, cooked, braised | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9126 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9127 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9128 | Endive, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9129 | Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 15.00 mg | 4% | USDA_SR |
| 9130 | Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated | Pork Products | 15.00 mg | 4% | USDA_SR |
| 9131 | Pork, cured, ham and water product, whole, boneless, separable lean only, heated, roasted | Pork Products | 15.00 mg | 4% | USDA_SR |
| 9132 | Pork, fresh, variety meats and by-products, stomach, cooked, simmered | Pork Products | 15.00 mg | 4% | USDA_SR |
| 9133 | Prunes, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 9134 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 9135 | Babyfood, dinner, macaroni, beef and tomato sauce, toddler | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 9136 | CARRABBA'S ITALIAN GRILL, spaghetti with meat sauce | Restaurant Foods | 15.00 mg | 4% | USDA_SR |
| 9137 | Restaurant, Chinese, sweet and sour chicken | Restaurant Foods | 15.00 mg | 4% | USDA_SR |
| 9138 | Restaurant, Chinese, beef and vegetables | Restaurant Foods | 15.00 mg | 4% | USDA_SR |
| 9139 | Salmonberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 15.00 mg | 4% | USDA_SR |
| 9140 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 15.00 mg | 4% | USDA_SR |
| 9141 | Pork, cured, ham, whole, separable lean and fat, unheated | Pork Products | 15.00 mg | 4% | USDA_SR |
| 9142 | Pork, fresh, variety meats and by-products, spleen, cooked, braised | Pork Products | 15.00 mg | 4% | USDA_SR |
| 9143 | Raspberries, puree, seedless | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 9144 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 9145 | Pineapple, canned, juice pack, drained | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 9146 | Lemon peel, raw | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 9147 | Babyfood, rice and apples, dry | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 9148 | Salad dressing, blue or roquefort cheese dressing, fat-free | Fats and Oils | 15.00 mg | 4% | USDA_SR |
| 9149 | Babyfood, apple yogurt dessert, strained | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 9150 | Restaurant, Chinese, chicken and vegetables | Restaurant Foods | 15.00 mg | 4% | USDA_SR |
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