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 1401–1450 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Emu, full rump, cooked, broiled | Poultry Products | 34.00 mg | 8% |
| 1402 | Game meat, native, caribou (reindeer), heart, boiled | Lamb, Veal and Game | 34.00 mg | 8% |
| 1403 | Game meat, native, polar bear, meat, boiled | Lamb, Veal and Game | 34.00 mg | 8% |
| 1404 | Game meat, native, bear, smoked | Lamb, Veal and Game | 34.00 mg | 8% |
| 1405 | Fish, tilapia, baked or broiled | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1406 | Cheese, processed product, Swiss, slices | Dairy and Egg Products | 34.00 mg | 8% |
| 1407 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 34.00 mg | 8% |
| 1408 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 34.00 mg | 8% |
| 1409 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 34.00 mg | 8% |
| 1410 | Chicken, broiler, breast, skinless, boneless, meat, grilled | Poultry Products | 34.00 mg | 8% |
| 1411 | Veal, foreshank, osso buco, lean, braised | Lamb, Veal and Game | 34.00 mg | 8% |
| 1412 | Veal, foreshank, osso buco, lean and fat, braised | Lamb, Veal and Game | 34.00 mg | 8% |
| 1413 | Veal, ground, pan-fried | Lamb, Veal and Game | 34.00 mg | 8% |
| 1414 | Cheese, parmesan, dry grated | Dairy and Egg Products | 34.00 mg | 8% |
| 1415 | Egg, chicken, dried, whole | Dairy and Egg Products | 34.00 mg | 8% |
| 1416 | Gravy, beef, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% |
| 1417 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% |
| 1418 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% |
| 1419 | Gravy, pork, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% |
| 1420 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1421 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1422 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1423 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1424 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1425 | Fish, sardine, pacific, canned in tomato sauce, drained with bones | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1426 | Fish, tuna, skipjack (aku), fresh, raw | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1427 | Fish, tuna, white, canned with oil, drained, salted | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1428 | Crustaceans, crab, blue, raw | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1429 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1430 | Fish, tuna, white, canned with oil, drained, unsalted | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1431 | Fish, salmon, coho, farmed, baked or broiled | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1432 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, unsalted | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1433 | Beans, baked, canned, with pork | Legumes and Legume Products | 34.00 mg | 8% |
| 1434 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% |
| 1435 | Game meat, opossum, roasted | Lamb, Veal and Game | 34.00 mg | 8% |
| 1436 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 34.00 mg | 8% |
| 1437 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 33.00 mg | 8% |
| 1438 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 33.00 mg | 8% |
| 1439 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1440 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1441 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1442 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1443 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 33.00 mg | 8% |
| 1444 | Fish, bluefish, raw | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1445 | Fish, mackerel, spanish (atlantic), raw | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1446 | Fish, mullet, striped, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1447 | Fish, rockfish, pacific ocean perch, mixed species, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1448 | Fish, tilefish, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1449 | Fish, tuna, white, canned with water, drained, salted | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1450 | Crustaceans, crab, blue, crab cakes, homemade | Finfish and Shellfish Products | 33.00 mg | 8% |
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