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 1351–1400 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Lentils, boiled | Legumes and Legume Products | 36.00 mg | 9% |
| 1352 | Cracker, standard snack-type, sandwich, with cheese filling | Baked Products | 36.00 mg | 9% |
| 1353 | Cracker, rusk toast | Baked Products | 36.00 mg | 9% |
| 1354 | Fish, salmon, coho, wild, poached | Finfish and Shellfish Products | 36.00 mg | 9% |
| 1355 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 36.00 mg | 9% |
| 1356 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 36.00 mg | 9% |
| 1357 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 36.00 mg | 9% |
| 1358 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1359 | Meatless, sausage | Legumes and Legume Products | 36.00 mg | 9% |
| 1360 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 36.00 mg | 9% |
| 1361 | Dandelion greens, raw | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1362 | Pork, loin, tenderloin, lean, broiled | Pork Products | 36.00 mg | 9% |
| 1363 | Fish, tuna, yellowfin, fresh, raw | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1364 | Fish, swordfish, baked or broiled | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1365 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1366 | Fish, sheepshead, baked or broiled | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1367 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1368 | Fish, salmon, coho, wild, raw | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1369 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1370 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 35.00 mg | 8% |
| 1371 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 35.00 mg | 8% |
| 1372 | Refried beans, canned | Legumes and Legume Products | 35.00 mg | 8% |
| 1373 | Fish, salmon, pink (humpback), poached | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1374 | Raisin, golden seedless | Fruits and fruit juices | 35.00 mg | 8% |
| 1375 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1376 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 8% |
| 1377 | Pork, loin, tenderloin, lean and fat, broiled | Pork Products | 35.00 mg | 8% |
| 1378 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 35.00 mg | 8% |
| 1379 | Snacks, pretzels, hard, plain, unsalted | Snacks | 35.00 mg | 8% |
| 1380 | Grains, rice flour, white | Cereals, Grains and Pasta | 35.00 mg | 8% |
| 1381 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 35.00 mg | 8% |
| 1382 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 35.00 mg | 8% |
| 1383 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 35.00 mg | 8% |
| 1384 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 35.00 mg | 8% |
| 1385 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1386 | Coffee latte, prepared with whole milk | Beverages | 35.00 mg | 8% |
| 1387 | Fish, cod (scrod), Atlantic, dried and salted, soaked in water | Finfish and Shellfish Products | 35.00 mg | 8% |
| 1388 | Cheese, processed product, cheddar, loaf | Dairy and Egg Products | 35.00 mg | 8% |
| 1389 | Chicken nuggets, white meat, pre-cooked, frozen, not heated | Poultry Products | 35.00 mg | 8% |
| 1390 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% |
| 1391 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% |
| 1392 | Snacks, pretzels, hard, chocolate coated | Snacks | 35.00 mg | 8% |
| 1393 | Cookie, oatmeal sandwich, cream filling | Baked Products | 35.00 mg | 8% |
| 1394 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 35.00 mg | 8% |
| 1395 | Bread, made with milk, commercial | Baked Products | 35.00 mg | 8% |
| 1396 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 35.00 mg | 8% |
| 1397 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 34.00 mg | 8% |
| 1398 | Fast foods, mexican, chimichanga with beef and red chili | Fast Foods | 34.00 mg | 8% |
| 1399 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1400 | Pork, cured, bacon, cooked, microwaved | Pork Products | 34.00 mg | 8% |
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