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 9301–9350 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9301 | Chicken, broiler, gizzard, raw | Poultry Products | 15.00 mg | 4% | CNF |
| 9302 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 9303 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 9304 | Fennel, bulb, raw | Vegetables and Vegetable Products | 14.98 mg | 4% | USDA_FF |
| 9305 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 14.95 mg | 4% | USDA_FF |
| 9306 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 14.79 mg | 4% | USDA_FF |
| 9307 | Sourdough culture, 50% hydration (stiff) | 14.67 mg | 3% | CUSTOM | |
| 9308 | Cauliflower, raw | Vegetables and Vegetable Products | 14.20 mg | 3% | USDA_FF |
| 9309 | Mushrooms, shiitake | Vegetables and Vegetable Products | 14.06 mg | 3% | USDA_FF |
| 9310 | Mushrooms, shiitake | Vegetables and Vegetable Products | 14.06 mg | 3% | USDA_FF |
| 9311 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 14.00 mg | 3% | USDA_SR |
| 9312 | Pie, mince, prepared from recipe | Baked Products | 14.00 mg | 3% | USDA_SR |
| 9313 | Muffins, corn, toaster-type | Baked Products | 14.00 mg | 3% | USDA_SR |
| 9314 | Cookies, vanilla wafers, lower fat | Baked Products | 14.00 mg | 3% | USDA_SR |
| 9315 | Cookies, shortbread, commercially prepared, plain | Baked Products | 14.00 mg | 3% | USDA_SR |
| 9316 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 14.00 mg | 3% | USDA_SR |
| 9317 | Beef, New Zealand, imported, brisket navel end, separable lean only, cooked, braised | Beef Products | 14.00 mg | 3% | USDA_SR |
| 9318 | Sausage, beef, fresh, cooked | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9319 | Bologna, pork, turkey and beef | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9320 | Sausage, chicken, beef, pork, skinless, smoked | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9321 | Oscar Mayer, Bologna (beef) | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9322 | Luncheon sausage, pork and beef | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9323 | Polish sausage, pork | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9324 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 9325 | Split pea with ham soup, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 9326 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 9327 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 9328 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 9329 | Lamb, New Zealand, imported, sweetbread, raw | Lamb, Veal, and Game Products | 14.00 mg | 3% | USDA_SR |
| 9330 | Lamb, New Zealand, imported, brains, raw | Lamb, Veal, and Game Products | 14.00 mg | 3% | USDA_SR |
| 9331 | Lamb, variety meats and by-products, lungs, raw | Lamb, Veal, and Game Products | 14.00 mg | 3% | USDA_SR |
| 9332 | Veal, variety meats and by-products, brain, raw | Lamb, Veal, and Game Products | 14.00 mg | 3% | USDA_SR |
| 9333 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk | Beverages | 14.00 mg | 3% | USDA_SR |
| 9334 | Cookies, shortbread, reduced fat | Baked Products | 14.00 mg | 3% | USDA_SR |
| 9335 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 14.00 mg | 3% | USDA_SR |
| 9336 | Kielbasa, fully cooked, unheated | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9337 | Bologna, pork | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9338 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 9339 | Babyfood, vegetables, beets, strained | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 9340 | Babyfood, dinner, vegetables chicken, strained | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 9341 | Milk, chocolate, fluid, commercial, reduced fat, with added calcium | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 9342 | Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties) | Meals, Entrees, and Side Dishes | 14.00 mg | 3% | USDA_SR |
| 9343 | McDONALD'S, Hotcakes and Sausage | Fast Foods | 14.00 mg | 3% | USDA_SR |
| 9344 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 14.00 mg | 3% | USDA_SR |
| 9345 | Fast foods, egg, scrambled | Fast Foods | 14.00 mg | 3% | USDA_SR |
| 9346 | Grapes, muscadine, raw | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 9347 | Bratwurst, pork, beef and turkey, lite, smoked | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9348 | Sausage, Polish, beef with chicken, hot | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9349 | Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel) | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9350 | Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
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