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 9851–9900 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9851 | Game meat, native, narwhal, skin (muktuk), boiled | Lamb, Veal and Game | 13.00 mg | 3% | CNF |
| 9852 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 13.00 mg | 3% | CNF |
| 9853 | Wiener (frankfurter), regular, mixed meats | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9854 | Sausage. Swisswurst, pork and beef, with swiss cheese, smoked | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9855 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9856 | Milk, fluid, buttermilk, cultured, 2% M.F. | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 9857 | Soup, cream, mushroom, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 9858 | Soup, broccoli cheese, canned, condensed | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 9859 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 13.00 mg | 3% | CNF |
| 9860 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 9861 | Turkey, tom, thigh, meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9862 | Turkey, tom, drumstick, meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9863 | Turkey, tom, drumstick, meat only, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9864 | Snacks, RICE KRISPIES SQUARES | Snacks | 13.00 mg | 3% | CNF |
| 9865 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 9866 | Lamb, New Zealand, frozen, rib, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 13.00 mg | 3% | CNF |
| 9867 | Milk, fluid, chocolate, partly skimmed, 1% M.F. | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 9868 | Fast foods, hot dog, plain | Fast Foods | 13.00 mg | 3% | CNF |
| 9869 | Fast foods, dessert, ice cream, light, vanilla, soft serve with cone | Fast Foods | 13.00 mg | 3% | CNF |
| 9870 | Fast foods, breakfast, biscuit with sausage | Fast Foods | 13.00 mg | 3% | CNF |
| 9871 | Fast foods, breakfast, biscuit with egg and sausage | Fast Foods | 13.00 mg | 3% | CNF |
| 9872 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 13.00 mg | 3% | CNF |
| 9873 | Dessert, rennin, vanilla, dry mix, prepared with 2% milk | Sweets | 13.00 mg | 3% | CNF |
| 9874 | Candies, bars, Krackel | Sweets | 13.00 mg | 3% | CNF |
| 9875 | Pie, vanilla cream, homemade | Baked Products | 13.00 mg | 3% | CNF |
| 9876 | Muffin, blueberry, dry mix, unprepared | Baked Products | 13.00 mg | 3% | CNF |
| 9877 | Croissant, apple, commercial | Baked Products | 13.00 mg | 3% | CNF |
| 9878 | Cookie, sugar, commercial | Baked Products | 13.00 mg | 3% | CNF |
| 9879 | Cake, pound, commercial, made with other than butter | Baked Products | 13.00 mg | 3% | CNF |
| 9880 | Cake, pineapple upside-down, homemade | Baked Products | 13.00 mg | 3% | CNF |
| 9881 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 13.00 mg | 3% | CNF |
| 9882 | Game meat, frog legs, breaded and fried | Lamb, Veal and Game | 13.00 mg | 3% | CNF |
| 9883 | Fish, pout, ocean, raw | Finfish and Shellfish Products | 13.00 mg | 3% | CNF |
| 9884 | Drink, lemonade flavour, powder, water added | Beverages | 13.00 mg | 3% | CNF |
| 9885 | Drink, lemonade flavour, vitamin C added, powder, water added | Beverages | 13.00 mg | 3% | CNF |
| 9886 | Milk shake (fast food), strawberry | Beverages | 13.00 mg | 3% | CNF |
| 9887 | Milk shake (fast food), vanilla | Beverages | 13.00 mg | 3% | CNF |
| 9888 | Beef, tripe, raw | Beef Products | 13.00 mg | 3% | CNF |
| 9889 | Beef, brain, raw | Beef Products | 13.00 mg | 3% | CNF |
| 9890 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9891 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9892 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9893 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9894 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9895 | Cucumber, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9896 | Radicchio, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9897 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9898 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9899 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9900 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
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