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 9151–9200 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9151 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 15.00 mg | 4% | USDA_SR |
| 9152 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 15.00 mg | 4% | USDA_SR |
| 9153 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 15.00 mg | 4% | CNF |
| 9154 | Babyfood, vegetable and grain, jarred, creamed corn with rice | Babyfoods | 15.00 mg | 4% | CNF |
| 9155 | Babyfood, vegetables, jarred, creamed corn | Babyfoods | 15.00 mg | 4% | CNF |
| 9156 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 15.00 mg | 4% | CNF |
| 9157 | Babyfood, dinner, veal with vegetables and barley | Babyfoods | 15.00 mg | 4% | CNF |
| 9158 | Babyfood, meat, turkey, puree | Babyfoods | 15.00 mg | 4% | CNF |
| 9159 | Babyfood, meat, pork, puree | Babyfoods | 15.00 mg | 4% | CNF |
| 9160 | Babyfood, dessert, jarred, blueberry, all stages | Babyfoods | 15.00 mg | 4% | CNF |
| 9161 | Babyfood, fruit, jarred, prunes | Babyfoods | 15.00 mg | 4% | CNF |
| 9162 | Fast food, biscuit | Fast Foods | 15.00 mg | 4% | CNF |
| 9163 | Sausage, smoked, pork, pre-cooked, reheated | Sausages and Luncheon meats | 15.00 mg | 4% | CNF |
| 9164 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 15.00 mg | 4% | CNF |
| 9165 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 15.00 mg | 4% | CNF |
| 9166 | Chinese dish, chicken and vegetables, restaurant prepared | Mixed Dishes | 15.00 mg | 4% | CNF |
| 9167 | Pâté, all flavours, reduced fat and sodium | Sausages and Luncheon meats | 15.00 mg | 4% | CNF |
| 9168 | Deli-meat, corned beef, extra lean, sliced | Sausages and Luncheon meats | 15.00 mg | 4% | CNF |
| 9169 | Deli-meat, ham, cooked, fat free, sliced | Sausages and Luncheon meats | 15.00 mg | 4% | CNF |
| 9170 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 15.00 mg | 4% | CNF |
| 9171 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 9172 | Ravioli, cheese-filled, canned | Mixed Dishes | 15.00 mg | 4% | CNF |
| 9173 | Potato salad with egg | Mixed Dishes | 15.00 mg | 4% | CNF |
| 9174 | Chinese dish, sweet and sour chicken, restaurant prepared | Mixed Dishes | 15.00 mg | 4% | CNF |
| 9175 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 15.00 mg | 4% | CNF |
| 9176 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 15.00 mg | 4% | CNF |
| 9177 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 9178 | Chinese dish, beef and vegetable, restaurant prepared | Mixed Dishes | 15.00 mg | 4% | CNF |
| 9179 | Turkey, broiler, thigh, meat and skin, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9180 | Turkey, broiler, drumstick, meat and skin, roasted | Poultry Products | 15.00 mg | 4% | CNF |
| 9181 | Turkey, all classes, wing, meat only, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9182 | Turkey, all classes, drumstick, meat only, roasted | Poultry Products | 15.00 mg | 4% | CNF |
| 9183 | Turkey, all classes, drumstick, meat and skin, roasted | Poultry Products | 15.00 mg | 4% | CNF |
| 9184 | Turkey, all classes, thigh, meat only, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9185 | Turkey, hen, wing, meat only, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9186 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 9187 | Stir fry with beef and broccoli | Mixed Dishes | 15.00 mg | 4% | CNF |
| 9188 | Sandwich, hot chicken | Mixed Dishes | 15.00 mg | 4% | CNF |
| 9189 | Salad, caesar, homemade | Mixed Dishes | 15.00 mg | 4% | CNF |
| 9190 | Dessert, pudding, rice, with raisins, homemade | Sweets | 15.00 mg | 4% | CNF |
| 9191 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 15.00 mg | 4% | CNF |
| 9192 | Sugar pie, 1 crust, homemade | Baked Products | 15.00 mg | 4% | CNF |
| 9193 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9194 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% | CNF |
| 9195 | Egg substitute, liquid, fat free | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 9196 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9197 | Beef, tripe, simmered | Beef Products | 15.00 mg | 4% | CNF |
| 9198 | Salmonberry, raw | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 9199 | Beef, hip, eye of round steak, boneless, lean, cooked, braised | Beef Products | 15.00 mg | 4% | CNF |
| 9200 | Beef, hip, eye of round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 15.00 mg | 4% | CNF |
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