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 10301–10350 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10301 | Sapodilla, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10302 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10303 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10304 | Pomegranate, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10305 | Pitanga, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10306 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10307 | Peach, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10308 | Tangerine (mandarin), raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10309 | Grapefruit juice, white, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10310 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10311 | Acerola juice, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10312 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 12.00 mg | 3% | CNF |
| 10313 | Sausage, breakfast links or rounds, pork, cooked | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10314 | Sausage, breakfast links or rounds, pork, raw | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10315 | Liver sausage, liverwurst, pork | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10316 | Wiener (frankfurter), chicken | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10317 | Wiener (frankfurter), beef | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10318 | Sausage, Bratwurst, pork, cooked | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10319 | Sausage, smoked, pork, pre-cooked | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10320 | Chicken spread, canned | Sausages and Luncheon meats | 12.00 mg | 3% | CNF |
| 10321 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 10322 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 10323 | Poultry food products, chicken, canned, flaked | Poultry Products | 12.00 mg | 3% | CNF |
| 10324 | Poultry, mechanically deboned, mature hens, raw | Poultry Products | 12.00 mg | 3% | CNF |
| 10325 | Poultry, mechanically deboned, from backs and necks with skin, raw | Poultry Products | 12.00 mg | 3% | CNF |
| 10326 | Poultry food products, chicken, flaked, canned, deboned with broth | Poultry Products | 12.00 mg | 3% | CNF |
| 10327 | Turkey, all classes, back, meat and skin, roasted | Poultry Products | 12.00 mg | 3% | CNF |
| 10328 | Turkey, all classes, back, meat and skin, raw | Poultry Products | 12.00 mg | 3% | CNF |
| 10329 | Turkey, all classes, skin and separable fat only, roasted | Poultry Products | 12.00 mg | 3% | CNF |
| 10330 | Chicken, broiler, skin only, batter dipped, fried | Poultry Products | 12.00 mg | 3% | CNF |
| 10331 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% | CNF |
| 10332 | Milk shake, vanilla, thick | Beverages | 12.00 mg | 3% | CNF |
| 10333 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 11.90 mg | 3% | USDA_FF |
| 10334 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.90 mg | 3% | USDA_FF |
| 10335 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.90 mg | 3% | USDA_FF |
| 10336 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 11.90 mg | 3% | USDA_FF |
| 10337 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 11.90 mg | 3% | USDA_FF |
| 10338 | Strawberries, raw | Fruits and Fruit Juices | 11.80 mg | 3% | USDA_FF |
| 10339 | Strawberries, raw | Fruits and Fruit Juices | 11.80 mg | 3% | USDA_FF |
| 10340 | Mushroom, lion's mane | Vegetables and Vegetable Products | 11.72 mg | 3% | USDA_FF |
| 10341 | Mushroom, lion's mane | Vegetables and Vegetable Products | 11.72 mg | 3% | USDA_FF |
| 10342 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 11.50 mg | 3% | USDA_FF |
| 10343 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 11.45 mg | 3% | USDA_FF |
| 10344 | Yogurt, plain, whole milk | Dairy and Egg Products | 11.45 mg | 3% | USDA_FF |
| 10345 | Onions, red, raw | Vegetables and Vegetable Products | 11.40 mg | 3% | USDA_FF |
| 10346 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 11.40 mg | 3% | USDA_FF |
| 10347 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.40 mg | 3% | USDA_FF |
| 10348 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.40 mg | 3% | USDA_FF |
| 10349 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 11.30 mg | 3% | USDA_FF |
| 10350 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 11.30 mg | 3% | USDA_FF |
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