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 9601–9650 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9601 | Turkey, hen, dark meat only, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9602 | Turkey, broiler, dark meat and skin, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9603 | Turkey, all classes, wing, meat and skin, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9604 | Turkey, all classes, leg, meat and skin, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9605 | Turkey, all classes, dark meat only, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9606 | Chicken, broiler, giblets, simmered | Poultry Products | 14.00 mg | 3% | CNF |
| 9607 | Milk, fluid, goat, enriched, whole | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 9608 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 9609 | Cheese, fontina | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 9610 | Mushroom, oyster | Vegetables and Vegetable Products | 13.91 mg | 3% | USDA_FF |
| 9611 | Mushroom, oyster | Vegetables and Vegetable Products | 13.91 mg | 3% | USDA_FF |
| 9612 | Cabbage, green, raw | Vegetables and Vegetable Products | 13.86 mg | 3% | USDA_FF |
| 9613 | Asparagus, green, raw | Vegetables and Vegetable Products | 13.78 mg | 3% | USDA_FF |
| 9614 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 13.70 mg | 3% | USDA_FF |
| 9615 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 13.70 mg | 3% | USDA_FF |
| 9616 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 13.70 mg | 3% | USDA_FF |
| 9617 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 13.70 mg | 3% | USDA_FF |
| 9618 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 13.64 mg | 3% | USDA_FF |
| 9619 | Eggplant, raw | Vegetables and Vegetable Products | 13.54 mg | 3% | USDA_FF |
| 9620 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 13.51 mg | 3% | USDA_FF |
| 9621 | Mushroom, king oyster | Vegetables and Vegetable Products | 13.51 mg | 3% | USDA_FF |
| 9622 | Ketchup, restaurant | Vegetables and Vegetable Products | 13.50 mg | 3% | USDA_FF |
| 9623 | Pineapple, raw | Fruits and Fruit Juices | 13.38 mg | 3% | USDA_FF |
| 9624 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 13.34 mg | 3% | USDA_FF |
| 9625 | Cabbage, red, raw | Vegetables and Vegetable Products | 13.30 mg | 3% | USDA_FF |
| 9626 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 13.00 mg | 3% | USDA_FF |
| 9627 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_FF |
| 9628 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 13.00 mg | 3% | USDA_FF |
| 9629 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_FF |
| 9630 | Beverages, shake, fast food, strawberry | Beverages | 13.00 mg | 3% | USDA_SR |
| 9631 | Cake, pound, commercially prepared, other than all butter, unenriched | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9632 | Croissants, apple | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9633 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9634 | Cake, pound, commercially prepared, other than all butter, enriched | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9635 | Beverages, lemonade-flavor drink, powder, prepared with water | Beverages | 13.00 mg | 3% | USDA_SR |
| 9636 | Beef, New Zealand, imported, brisket navel end, separable lean and fat, raw | Beef Products | 13.00 mg | 3% | USDA_SR |
| 9637 | Swisswurst, pork and beef, with swiss cheese, smoked | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9638 | Sausage, summer, pork and beef, sticks, with cheddar cheese | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9639 | Oscar Mayer, Wieners (beef franks) | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9640 | Sausage, smoked link sausage, pork and beef | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9641 | Soup, tomato, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 13.00 mg | 3% | USDA_SR |
| 9642 | Sauce, sweet and sour, prepared-from-recipe | Soups, Sauces, and Gravies | 13.00 mg | 3% | USDA_SR |
| 9643 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 13.00 mg | 3% | USDA_SR |
| 9644 | Sauce, barbecue | Soups, Sauces, and Gravies | 13.00 mg | 3% | USDA_SR |
| 9645 | Lamb, new zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 13.00 mg | 3% | USDA_SR |
| 9646 | Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 13.00 mg | 3% | USDA_SR |
| 9647 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9648 | Soup, clam chowder, new england, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 13.00 mg | 3% | USDA_SR |
| 9649 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 13.00 mg | 3% | USDA_SR |
| 9650 | Currants, red and white, raw | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
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