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 1451–1500 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Crustaceans, crayfish, mixed species, wild, boiled or steamed | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1452 | Mollusks, squid (calamari), mixed species, raw | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1453 | Fish, tuna, white, canned with water, drained, unsalted | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1454 | Fish, halibut, Greenland (turbot), baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1455 | Fish, lingcod, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1456 | Crusteceans, crayfish, mixed species, farmed, boiled or steamed | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1457 | Mollusks, oyster, eastern (blue point), farmed, raw | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1458 | Mollusks, oyster, eastern (blue point), farmed, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1459 | Fish, salmon, coho, wild, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1460 | Crustaceans, shrimp, mixed species, canned | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1461 | Crustaceans, crab, jonah, steamed | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1462 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 33.00 mg | 8% |
| 1463 | Veal, shoulder, blade, lean, raw | Lamb, Veal and Game | 33.00 mg | 8% |
| 1464 | Game meat, water buffalo, roasted | Lamb, Veal and Game | 33.00 mg | 8% |
| 1465 | Game meat, native, moose, raw | Lamb, Veal and Game | 33.00 mg | 8% |
| 1466 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 33.00 mg | 8% |
| 1467 | Roll, dinner, oat bran | Baked Products | 33.00 mg | 8% |
| 1468 | Fast foods, mexican, chimichanga with beef and cheese | Fast Foods | 33.00 mg | 8% |
| 1469 | Fast foods, mexican, nachos with cheese, beans, ground beef and tomatoes | Fast Foods | 33.00 mg | 8% |
| 1470 | Fast foods, side dish, potato, french-fried in beef tallow | Fast Foods | 33.00 mg | 8% |
| 1471 | Fast foods, side dish, potato, french-fried in beef tallow and vegetable oil | Fast Foods | 33.00 mg | 8% |
| 1472 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1473 | Capers, canned | Spices and Herbs | 33.00 mg | 8% |
| 1474 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 33.00 mg | 8% |
| 1475 | Pork, cured, bacon, reduced sodium, broiled, pan-fried or roasted | Pork Products | 33.00 mg | 8% |
| 1476 | Emu, inside drum, cooked, broiled | Poultry Products | 33.00 mg | 8% |
| 1477 | Game meat, deer (venison), tenderloin, roast, lean, broiled | Lamb, Veal and Game | 33.00 mg | 8% |
| 1478 | Fish, inconnu, native, raw | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1479 | Fish, burbot (loche), native, skin, baked | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1480 | Spruce grouse, native, meat, cooked | Poultry Products | 33.00 mg | 8% |
| 1481 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1482 | Cheese, processed product, cheddar, reduced fat, spread | Dairy and Egg Products | 33.00 mg | 8% |
| 1483 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 33.00 mg | 8% |
| 1484 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 33.00 mg | 8% |
| 1485 | Bread, French or Vienna (also sourdough) | Baked Products | 32.00 mg | 8% |
| 1486 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1487 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1488 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1489 | Fast foods, mexican, taco with beef, cheese and lettuce, hard shell | Fast Foods | 32.00 mg | 8% |
| 1490 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1491 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 32.00 mg | 8% |
| 1492 | Rowal, raw | Fruits and fruit juices | 32.00 mg | 8% |
| 1493 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 32.00 mg | 8% |
| 1494 | Candies, nougat, with almonds | Sweets | 32.00 mg | 8% |
| 1495 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% |
| 1496 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 32.00 mg | 8% |
| 1497 | Game meat, native, ringed seal, meat, boiled | Lamb, Veal and Game | 32.00 mg | 8% |
| 1498 | Fish, inconnu, native, cooked | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1499 | Fish, salmon, pink, canned, drained solids with bone | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1500 | Burrito, beef and bean, frozen | Mixed Dishes | 32.00 mg | 8% |
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