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 9251–9300 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9251 | Beef, brain, pan-fried | Beef Products | 15.00 mg | 4% | CNF |
| 9252 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9253 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9254 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9255 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9256 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9257 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9258 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9259 | Corn pudding , homemade | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9260 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9261 | Potato salad, homemade | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9262 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9263 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9264 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9265 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9266 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9267 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9268 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 9269 | Pork, cured, ham, whole, lean and fat | Pork Products | 15.00 mg | 4% | CNF |
| 9270 | Pork, spleen, braised | Pork Products | 15.00 mg | 4% | CNF |
| 9271 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 9272 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 9273 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 9274 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 9275 | Lemon peel, raw | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 9276 | Java-plum, raw | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 9277 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 9278 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 15.00 mg | 4% | CNF |
| 9279 | Deli-meat, mock chicken loaf | Sausages and Luncheon meats | 15.00 mg | 4% | CNF |
| 9280 | Deli-meat, Dutch loaf, old fashioned, pork and beef | Sausages and Luncheon meats | 15.00 mg | 4% | CNF |
| 9281 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 9282 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 9283 | Soup, split pea with ham, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 9284 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 9285 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 9286 | Chicken, broiler, back, meat and skin, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9287 | Chicken, broiler, skin only, roasted | Poultry Products | 15.00 mg | 4% | CNF |
| 9288 | Poultry food products, turkey sticks, breaded, battered, fried | Poultry Products | 15.00 mg | 4% | CNF |
| 9289 | Poultry food products, turkey patties, breaded, battered and fried | Poultry Products | 15.00 mg | 4% | CNF |
| 9290 | Turkey, tom, leg, meat and skin, roasted | Poultry Products | 15.00 mg | 4% | CNF |
| 9291 | Turkey, tom, dark meat only, roasted | Poultry Products | 15.00 mg | 4% | CNF |
| 9292 | Turkey, tom, dark meat and skin, roasted | Poultry Products | 15.00 mg | 4% | CNF |
| 9293 | Turkey, hen, meat and skin, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9294 | Turkey, broiler, wing, meat only, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9295 | Turkey, broiler, leg, meat only, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9296 | Turkey, broiler, leg, meat and skin, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9297 | Turkey, broiler, dark meat only, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9298 | Turkey, all classes, neck, meat only, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9299 | Duck, domesticated, meat and skin, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9300 | Chicken, broiler, heart, raw | Poultry Products | 15.00 mg | 4% | CNF |
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