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 9901–9950 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9901 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9902 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9903 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9904 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9905 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9906 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9907 | Mustard greens, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9908 | Lettuce, looseleaf | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9909 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9910 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9911 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9912 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9913 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9914 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 9915 | Pork, cured, ham, shoulder, cottage roll, lean and fat, roasted | Pork Products | 13.00 mg | 3% | CNF |
| 9916 | Pork, cured, ham, shoulder, cottage roll, lean and fat, unheated | Pork Products | 13.00 mg | 3% | CNF |
| 9917 | Pork, spleen, raw | Pork Products | 13.00 mg | 3% | CNF |
| 9918 | Pork, carcass, lean and fat, raw | Pork Products | 13.00 mg | 3% | CNF |
| 9919 | Strawberry, raw | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 9920 | Currant, red and white, raw | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 9921 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 9922 | Raspberry, frozen, sweetened | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 9923 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 9924 | Loquat, raw | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 9925 | Deli-meat, salami, cooked, beef | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9926 | Sausage, blood sausage (blood pudding), raw | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9927 | Sausage, Italian, pork, cooked | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9928 | Pâté, liver, unspecified meat, canned | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9929 | Pâté de foie gras, (goose liver pate), smoked, canned | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9930 | Pâté, chicken liver, canned | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9931 | Sausage, Beerwurst, beer salami, pork | Sausages and Luncheon meats | 13.00 mg | 3% | CNF |
| 9932 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 9933 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 9934 | Soup, cream, potato, canned, condensed | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 9935 | Soup, chicken noodle, canned, condensed | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 9936 | Chicken, broiler, skin only, stewed | Poultry Products | 13.00 mg | 3% | CNF |
| 9937 | Chicken, broiler, skin only, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9938 | Poultry, mechanically deboned, from backs and necks only, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9939 | Turkey, tom, leg, meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9940 | Turkey, tom, dark meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9941 | Turkey, hen, wing, meat and skin, roasted | Poultry Products | 13.00 mg | 3% | CNF |
| 9942 | Turkey, hen, leg, meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9943 | Turkey, hen, dark meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9944 | Turkey, broiler, wing, meat only, roasted | Poultry Products | 13.00 mg | 3% | CNF |
| 9945 | Turkey, broiler, wing, meat and skin, roasted | Poultry Products | 13.00 mg | 3% | CNF |
| 9946 | Turkey, broiler, wing, meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9947 | Turkey, all classes, wing, meat and skin, roasted | Poultry Products | 13.00 mg | 3% | CNF |
| 9948 | Turkey, all classes, breast, meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9949 | Turkey, all classes, dark meat and skin, raw | Poultry Products | 13.00 mg | 3% | CNF |
| 9950 | Chicken, broiler, neck, meat and skin, simmered | Poultry Products | 13.00 mg | 3% | CNF |
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