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 9201–9250 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9201 | Beef, hip, eye of round roast, boneless, lean, cooked, roasted | Beef Products | 15.00 mg | 4% | CNF |
| 9202 | Beef, hip, eye of round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 15.00 mg | 4% | CNF |
| 9203 | Game meat, native, ringed seal, pup, boiled | Lamb, Veal and Game | 15.00 mg | 4% | CNF |
| 9204 | Game meat, native, ringed seal, brain, raw | Lamb, Veal and Game | 15.00 mg | 4% | CNF |
| 9205 | Game meat, native, narwhal, skin (muktuk), raw | Lamb, Veal and Game | 15.00 mg | 4% | CNF |
| 9206 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% | CNF |
| 9207 | Sausage, Bratwurst, beef and pork, smoked | Sausages and Luncheon meats | 15.00 mg | 4% | CNF |
| 9208 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9209 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9210 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9211 | Salad dressing, blue or roquefort cheese dressing, fat free | Fats and Oils | 15.00 mg | 4% | CNF |
| 9212 | Dessert, frozen, ice cream, chocolate, light, no sugar added | Sweets | 15.00 mg | 4% | CNF |
| 9213 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 15.00 mg | 4% | CNF |
| 9214 | Pork, variety meats and by-products, stomach, cooked, simmered | Pork Products | 15.00 mg | 4% | CNF |
| 9215 | Pineapple, canned, juice pack, drained | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 9216 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 9217 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 9218 | Cream, sour, light | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 9219 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 15.00 mg | 4% | CNF |
| 9220 | Turkey, tom, drumstick, meat and skin, roasted | Poultry Products | 15.00 mg | 4% | CNF |
| 9221 | Turkey, tom, wing, meat, roasted | Poultry Products | 15.00 mg | 4% | CNF |
| 9222 | Turkey, tom, drumstick, meat, roasted | Poultry Products | 15.00 mg | 4% | CNF |
| 9223 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9224 | Lamb, New Zealand, frozen, shoulder, whole, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 15.00 mg | 4% | CNF |
| 9225 | Lamb, New Zealand, frozen, rib, lean and fat, 3mm (1/8") trim, roasted | Lamb, Veal and Game | 15.00 mg | 4% | CNF |
| 9226 | Lamb, New Zealand, frozen, loin, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 15.00 mg | 4% | CNF |
| 9227 | Lamb, New Zealand, frozen, foreshank, separable lean and fat, 3mm (1/8") trim, braised | Lamb, Veal and Game | 15.00 mg | 4% | CNF |
| 9228 | Lamb, New Zealand, frozen, foreshank, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 15.00 mg | 4% | CNF |
| 9229 | Fast foods, side dish, potato, mashed | Fast Foods | 15.00 mg | 4% | CNF |
| 9230 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 15.00 mg | 4% | CNF |
| 9231 | Fast foods, entree, salad, vegetable, no dressing, with turkey, ham and cheese | Fast Foods | 15.00 mg | 4% | CNF |
| 9232 | Fast foods, entree, salad, vegetable, no dressing, with chicken | Fast Foods | 15.00 mg | 4% | CNF |
| 9233 | Fast foods, breakfast, biscuit with egg, cheese and bacon | Fast Foods | 15.00 mg | 4% | CNF |
| 9234 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 15.00 mg | 4% | CNF |
| 9235 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 15.00 mg | 4% | CNF |
| 9236 | Bannock | Baked Products | 15.00 mg | 4% | CNF |
| 9237 | Coffee cake, cream filled, with chocolate icing (frosting) | Baked Products | 15.00 mg | 4% | CNF |
| 9238 | Pancake, buttermilk, homemade | Baked Products | 15.00 mg | 4% | CNF |
| 9239 | Muffin, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% | CNF |
| 9240 | Phyllo dough | Baked Products | 15.00 mg | 4% | CNF |
| 9241 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 15.00 mg | 4% | CNF |
| 9242 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 15.00 mg | 4% | CNF |
| 9243 | Pie, lemon meringue, commercial | Baked Products | 15.00 mg | 4% | CNF |
| 9244 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 15.00 mg | 4% | CNF |
| 9245 | Danish pastry, cheese | Baked Products | 15.00 mg | 4% | CNF |
| 9246 | Coffee cake, cheese | Baked Products | 15.00 mg | 4% | CNF |
| 9247 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 15.00 mg | 4% | CNF |
| 9248 | Lamb, New Zealand, composite cuts, lean and fat, 6mm (1/4") trim, raw | Lamb, Veal and Game | 15.00 mg | 4% | CNF |
| 9249 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 15.00 mg | 4% | CNF |
| 9250 | Beef, tongue, simmered | Beef Products | 15.00 mg | 4% | CNF |
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