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 9801–9850 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9801 | Babyfood, dinner, jarred, turkey with vegetables, all stages | Babyfoods | 13.00 mg | 3% | CNF |
| 9802 | Babyfood, dinner, jarred, chicken with vegetables and fruit | Babyfoods | 13.00 mg | 3% | CNF |
| 9803 | Babyfood, dinner, jarred or frozen, chicken with vegetables, all stages | Babyfoods | 13.00 mg | 3% | CNF |
| 9804 | Babyfood, dinner, jarred or frozen, beef with pasta and vegetables, all stages | Babyfoods | 13.00 mg | 3% | CNF |
| 9805 | Babyfood, meat, veal, puree | Babyfoods | 13.00 mg | 3% | CNF |
| 9806 | Babyfood, meat, lamb, puree | Babyfoods | 13.00 mg | 3% | CNF |
| 9807 | Rice, Spanish rice | Mixed Dishes | 13.00 mg | 3% | CNF |
| 9808 | Rice, spanish rice mix, prepared | Mixed Dishes | 13.00 mg | 3% | CNF |
| 9809 | Soup, tomato, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 9810 | Sausage, Knackwurst (Knockwurst), cooked | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9811 | Sausage, Bratwurst, pork, raw | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9812 | Sausage, honey garlic, pork, raw | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9813 | Sausage, Oktoberfest, cooked | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9814 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 13.00 mg | 3% | CNF |
| 9815 | Ham, flaked, canned | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9816 | Pâté, country style peppercorn, glazed | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9817 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 9818 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 9819 | Chinese dish, sweet and sour pork, restaurant prepared | Mixed Dishes | 13.00 mg | 3% | CNF |
| 9820 | Salad dressing, honey mustard, fat free | Fats and Oils | 13.00 mg | 3% | CNF |
| 9821 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 9822 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 9823 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 9824 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9825 | Turkey, all classes, back, meat only, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9826 | Turkey, hen, thigh, meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9827 | Turkey, hen, drumstick, meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9828 | Turkey, all classes, drumstick, meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9829 | Turkey, hen, wing, meat only, roasted | Poultry Products | 13.00 mg | 3% | CNF |
| 9830 | Beef stew with potatoes and vegetables | Mixed Dishes | 13.00 mg | 3% | CNF |
| 9831 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 13.00 mg | 3% | CNF |
| 9832 | Egg Benedict | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 9833 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 13.00 mg | 3% | CNF |
| 9834 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 13.00 mg | 3% | CNF |
| 9835 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9836 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9837 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9838 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9839 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9840 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9841 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9842 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9843 | Beef pot pie, frozen, prepared | Mixed Dishes | 13.00 mg | 3% | CNF |
| 9844 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9845 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9846 | Fast foods, Miniature cinnamon rolls | Fast Foods | 13.00 mg | 3% | CNF |
| 9847 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 9848 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9849 | Spaghetti, with meatballs in tomato sauce, canned | Mixed Dishes | 13.00 mg | 3% | CNF |
| 9850 | Fish, burbot (loche), native, liver, raw | Finfish and Shellfish Products | 13.00 mg | 3% | CNF |
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