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 9701–9750 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9701 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9702 | Cookies, gluten-free, vanilla sandwich, with creme filling | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9703 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 13.00 mg | 3% | USDA_SR |
| 9704 | Ham, chopped, canned | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9705 | Cheesefurter, cheese smokie, pork, beef | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9706 | Beerwurst, beer salami, pork | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9707 | Sauce, worcestershire | Soups, Sauces, and Gravies | 13.00 mg | 3% | USDA_SR |
| 9708 | Soup, vegetable soup, condensed, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 13.00 mg | 3% | USDA_SR |
| 9709 | Soup, clam chowder, new england, canned, condensed | Soups, Sauces, and Gravies | 13.00 mg | 3% | USDA_SR |
| 9710 | Turkey, mechanically deboned, from turkey frames, raw | Poultry Products | 13.00 mg | 3% | USDA_SR |
| 9711 | Chicken, broilers or fryers, skin only, raw | Poultry Products | 13.00 mg | 3% | USDA_SR |
| 9712 | Milk, chocolate, fat free, with added vitamin A and vitamin D | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9713 | Milk, producer, fluid, 3.7% milkfat | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9714 | Soup, broccoli cheese, canned, condensed, commercial | Soups, Sauces, and Gravies | 13.00 mg | 3% | USDA_SR |
| 9715 | Soup, cream of potato, canned, condensed | Soups, Sauces, and Gravies | 13.00 mg | 3% | USDA_SR |
| 9716 | Poultry, mechanically deboned, from backs and necks without skin, raw | Poultry Products | 13.00 mg | 3% | USDA_SR |
| 9717 | Pate de foie gras, canned (goose liver pate), smoked | Poultry Products | 13.00 mg | 3% | USDA_SR |
| 9718 | Chicken, broilers or fryers, skin only, cooked, stewed | Poultry Products | 13.00 mg | 3% | USDA_SR |
| 9719 | Dressing, honey mustard, fat-free | Fats and Oils | 13.00 mg | 3% | USDA_SR |
| 9720 | Milk, chocolate, lowfat, reduced sugar | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9721 | Yogurt, fruit, low fat,9 g protein/8 oz | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9722 | Milk, chocolate, lowfat, with added vitamin A and vitamin D | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9723 | Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9724 | Milk, filled, fluid, with lauric acid oil | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9725 | Milk, filled, fluid, with blend of hydrogenated vegetable oils | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9726 | Cheese, tilsit | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9727 | Sausage, beef, cured, cooked, smoked | Sausages and Luncheon Meats | 13.00 mg | 3% | USDA_SR |
| 9728 | Beef, variety meats and by-products, tripe, raw | Beef Products | 13.00 mg | 3% | USDA_SR |
| 9729 | Squash, winter, hubbard, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9730 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9731 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9732 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9733 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9734 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9735 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9736 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9737 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9738 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9739 | Cabbage, chinese (pe-tsai), raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9740 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9741 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 9742 | Loquats, raw | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 9743 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 13.00 mg | 3% | USDA_SR |
| 9744 | Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | Snacks | 13.00 mg | 3% | USDA_SR |
| 9745 | Puddings, rice, dry mix, prepared with 2% milk | Sweets | 13.00 mg | 3% | USDA_SR |
| 9746 | Puddings, rice, dry mix, prepared with whole milk | Sweets | 13.00 mg | 3% | USDA_SR |
| 9747 | Catsup, low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9748 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9749 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9750 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
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