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 9651–9700 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9651 | Cereals, farina, unenriched, dry | Breakfast Cereals | 13.00 mg | 3% | USDA_SR |
| 9652 | Pork sausage, link/patty, fully cooked, unheated | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9653 | Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 13.00 mg | 3% | USDA_SR |
| 9654 | Fish, pout, ocean, raw | Finfish and Shellfish Products | 13.00 mg | 3% | USDA_SR |
| 9655 | Chicken, broilers or fryers, neck, meat and skin, cooked simmered | Poultry Products | 13.00 mg | 3% | USDA_SR |
| 9656 | Babyfood, dinner, sweet potatoes and chicken, strained | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9657 | Babyfood, carrots and beef, strained | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9658 | Babyfood, dinner, vegetables and turkey, strained | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9659 | Babyfood, meat, chicken, strained | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9660 | Babyfood, meat, lamb, strained | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9661 | Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9662 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9663 | Egg, whole, cooked, fried | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9664 | Macaroni and Cheese, canned, microwavable | Meals, Entrees, and Side Dishes | 13.00 mg | 3% | USDA_SR |
| 9665 | Beef, corned beef hash, with potato, canned | Meals, Entrees, and Side Dishes | 13.00 mg | 3% | USDA_SR |
| 9666 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 13.00 mg | 3% | USDA_SR |
| 9667 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 13.00 mg | 3% | USDA_SR |
| 9668 | Fast foods, vanilla, light, soft-serve ice cream, with cone | Fast Foods | 13.00 mg | 3% | USDA_SR |
| 9669 | Shake, fast food, vanilla | Beverages | 13.00 mg | 3% | USDA_SR |
| 9670 | Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry | Breakfast Cereals | 13.00 mg | 3% | USDA_SR |
| 9671 | Scrapple, pork | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9672 | Pate, truffle flavor | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9673 | Sausage, pork and beef, with cheddar cheese, smoked | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9674 | Salami, cooked, beef | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9675 | Pate, liver, not specified, canned | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9676 | Pate, goose liver, smoked, canned | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9677 | Pate, chicken liver, canned | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9678 | Pie, vanilla cream, prepared from recipe | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9679 | Muffins, blueberry, dry mix | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9680 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9681 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9682 | Chicken, broilers or fryers, neck, meat and skin, raw | Poultry Products | 13.00 mg | 3% | USDA_SR |
| 9683 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9684 | Babyfood, vegetables, sweet potatoes strained | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9685 | Babyfood, dinner, chicken noodle, junior | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9686 | Babyfood, dinner, chicken noodle, strained | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9687 | Babyfood, meat, ham, strained | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9688 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9689 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9690 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9691 | Spaghetti, with meatballs in tomato sauce, canned | Meals, Entrees, and Side Dishes | 13.00 mg | 3% | USDA_SR |
| 9692 | Beef Pot Pie, frozen entree, prepared | Meals, Entrees, and Side Dishes | 13.00 mg | 3% | USDA_SR |
| 9693 | POPEYES, biscuit | Fast Foods | 13.00 mg | 3% | USDA_SR |
| 9694 | Fast foods, miniature cinnamon rolls | Fast Foods | 13.00 mg | 3% | USDA_SR |
| 9695 | McDONALD'S, Sausage Biscuit with Egg | Fast Foods | 13.00 mg | 3% | USDA_SR |
| 9696 | McDONALD'S, Sausage Biscuit | Fast Foods | 13.00 mg | 3% | USDA_SR |
| 9697 | McDONALD'S, Vanilla Reduced Fat Ice Cream Cone | Fast Foods | 13.00 mg | 3% | USDA_SR |
| 9698 | Fast foods, biscuit, with sausage | Fast Foods | 13.00 mg | 3% | USDA_SR |
| 9699 | Fast Foods, biscuit, with egg and sausage | Fast Foods | 13.00 mg | 3% | USDA_SR |
| 9700 | Bologna, beef | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
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