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 9451–9500 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9451 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 9452 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 9453 | Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted | Pork Products | 14.00 mg | 3% | USDA_SR |
| 9454 | Restaurant, Latino, Arroz con grandules (rice and pigeonpeas) | Restaurant Foods | 14.00 mg | 3% | USDA_SR |
| 9455 | Cinnamon buns, frosted (includes honey buns) | Baked Products | 14.00 mg | 3% | USDA_SR |
| 9456 | Pork, cured, shoulder, arm picnic, separable lean and fat, roasted | Pork Products | 14.00 mg | 3% | USDA_SR |
| 9457 | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Pork Products | 14.00 mg | 3% | USDA_SR |
| 9458 | Pork, fresh, variety meats and by-products, lungs, raw | Pork Products | 14.00 mg | 3% | USDA_SR |
| 9459 | Pork, fresh, variety meats and by-products, liver, cooked, braised | Pork Products | 14.00 mg | 3% | USDA_SR |
| 9460 | Prune juice, canned | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 9461 | Pork sausage rice links, brown and serve, cooked | Sausages and Luncheon Meats | 14.00 mg | 3% | USDA_SR |
| 9462 | Restaurant, Chinese, vegetable lo mein, without meat | Restaurant Foods | 14.00 mg | 3% | USDA_SR |
| 9463 | Ice creams, vanilla, light, soft-serve | Sweets | 14.00 mg | 3% | USDA_SR |
| 9464 | Ice creams, vanilla | Sweets | 14.00 mg | 3% | USDA_SR |
| 9465 | Ice creams, vanilla, light | Sweets | 14.00 mg | 3% | USDA_SR |
| 9466 | Snacks, fruit leather, pieces | Sweets | 14.00 mg | 3% | USDA_SR |
| 9467 | Babyfood, cereal, wheat, with milk powder and fruit, prepared with water | Babyfoods | 14.00 mg | 3% | CNF |
| 9468 | Babyfood, vegetables, jarred, sweet potato, all stages | Babyfoods | 14.00 mg | 3% | CNF |
| 9469 | Babyfood, dinner, jarred, pork with vegetables and fruit | Babyfoods | 14.00 mg | 3% | CNF |
| 9470 | Babyfood, dinner, jarred, chicken with cheese pasta and vegetables, all stages | Babyfoods | 14.00 mg | 3% | CNF |
| 9471 | Babyfood, dinner, jarred, chicken with pasta and vegetables, all stages | Babyfoods | 14.00 mg | 3% | CNF |
| 9472 | Babyfood, dinner, jarred or frozen, beef with vegetables, all stages | Babyfoods | 14.00 mg | 3% | CNF |
| 9473 | Yogourt, Greek style, plain, 2% M.F. | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 9474 | Sausage, smoked, with cheddar cheese, pre-cooked, reheated, reduced fat | Sausages and Luncheon meats | 14.00 mg | 3% | CNF |
| 9475 | Sausage, smoked, pork, pre-cooked, reheated, reduced fat | Sausages and Luncheon meats | 14.00 mg | 3% | CNF |
| 9476 | Sausage, honey garlic, pork, cooked | Sausages and Luncheon meats | 14.00 mg | 3% | CNF |
| 9477 | Sausage, chorizo, raw | Sausages and Luncheon meats | 14.00 mg | 3% | CNF |
| 9478 | Chinese dish, lo mein, vegetable, without meat, restaurant prepared | Mixed Dishes | 14.00 mg | 3% | CNF |
| 9479 | Pâté, country style cognac, glazed | Sausages and Luncheon meats | 14.00 mg | 3% | CNF |
| 9480 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 9481 | Cinnamon bun, with icing (honey bun) | Baked Products | 14.00 mg | 3% | CNF |
| 9482 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 14.00 mg | 3% | CNF |
| 9483 | Yogourt, coffee flavoured (2-3.9% M.F.) | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 9484 | Turkey, broiler, drumstick, meat only, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9485 | Turkey, broiler, drumstick, meat and skin, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9486 | Turkey, hen, drumstick, meat and skin, roasted | Poultry Products | 14.00 mg | 3% | CNF |
| 9487 | Turkey, all classes, wing, meat only, roasted | Poultry Products | 14.00 mg | 3% | CNF |
| 9488 | Turkey, all classes, drumstick, meat only, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9489 | Turkey, all classes, leg, meat only, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9490 | Turkey, all classes, thigh, meat and skin, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9491 | Turkey, hen, leg, meat only, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9492 | Turkey, hen, thigh, meat only, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9493 | Turkey, hen, drumstick, meat only, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9494 | Turkey, hen, drumstick, meat only, roasted | Poultry Products | 14.00 mg | 3% | CNF |
| 9495 | Kiwi fruit, gold, raw | Fruits and fruit juices | 14.00 mg | 3% | CNF |
| 9496 | Chicken fried rice, with peas, onion and eggs | Mixed Dishes | 14.00 mg | 3% | CNF |
| 9497 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 14.00 mg | 3% | CNF |
| 9498 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 9499 | Hot chocolate, mix, powder, prepared with 2% milk | Beverages | 14.00 mg | 3% | CNF |
| 9500 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
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