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 1501–1550 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 32.00 mg | 8% |
| 1502 | Fish, burbot (loche), raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1503 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1504 | Veal, leg (round), lean, pan-fried, not breaded | Lamb, Veal and Game | 32.00 mg | 8% |
| 1505 | Fish cake or patty | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1506 | Club sandwich with grilled chicken, bacon, tomato, cheese, lettuce and mayonnaise | Mixed Dishes | 32.00 mg | 8% |
| 1507 | Cheese, processed product, cheddar, slices | Dairy and Egg Products | 32.00 mg | 8% |
| 1508 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% |
| 1509 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1510 | Chicken, broiler, breast, skinless, boneless, meat, braised | Poultry Products | 32.00 mg | 8% |
| 1511 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 32.00 mg | 8% |
| 1512 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 32.00 mg | 8% |
| 1513 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 32.00 mg | 8% |
| 1514 | Plantain, cooked | Fruits and fruit juices | 32.00 mg | 8% |
| 1515 | Raisin, seedless (sultana) | Fruits and fruit juices | 32.00 mg | 8% |
| 1516 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1517 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1518 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1519 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1520 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1521 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1522 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 32.00 mg | 8% |
| 1523 | Nuts, coconut meat, raw | Nuts and Seeds | 32.00 mg | 8% |
| 1524 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 32.00 mg | 8% |
| 1525 | Fish, herring, atlantic, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1526 | Fish, herring, pacific, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1527 | Fish, mackerel, king, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1528 | Fish, sheepshead, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1529 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1530 | Mollusks, clam, mixed species, canned, drained solids | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1531 | Fish, butterfish, baked or broiled | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1532 | Fish, salmon, pink (humpback), baked or broiled | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1533 | Fish, cod (scrod), atlantic, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1534 | Fish, salmon, pink (humpback), raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1535 | Fish, salmon, chum (keta), poached | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1536 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 32.00 mg | 8% |
| 1537 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 32.00 mg | 8% |
| 1538 | Veal, leg (round), lean, pan-fried, breaded | Lamb, Veal and Game | 32.00 mg | 8% |
| 1539 | Veal, shoulder, blade, lean and fat, raw | Lamb, Veal and Game | 32.00 mg | 8% |
| 1540 | Game meat, water buffalo, raw | Lamb, Veal and Game | 32.00 mg | 8% |
| 1541 | Bread stick, plain | Baked Products | 32.00 mg | 8% |
| 1542 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 32.00 mg | 8% |
| 1543 | Cookie, fudge, cake-type | Baked Products | 32.00 mg | 8% |
| 1544 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 32.00 mg | 8% |
| 1545 | Cookie, peanut butter, commercial, soft-type | Baked Products | 32.00 mg | 8% |
| 1546 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 32.00 mg | 8% |
| 1547 | Muffin, corn, commercial | Baked Products | 32.00 mg | 8% |
| 1548 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% |
| 1549 | Beef pot roast, with browned potatoes, peas and corn | Mixed Dishes | 31.00 mg | 7% |
| 1550 | Chicken, broiler, breast, meat, fried | Poultry Products | 31.00 mg | 7% |
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