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 1551–1600 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Persimmon, japanese, dried | Fruits and fruit juices | 31.00 mg | 7% |
| 1552 | Pork, loin, tenderloin, lean, roasted | Pork Products | 31.00 mg | 7% |
| 1553 | Pork, loin, tenderloin, lean and fat, roasted | Pork Products | 31.00 mg | 7% |
| 1554 | Pork, leg, inside, boneless, lean and fat, roasted | Pork Products | 31.00 mg | 7% |
| 1555 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1556 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1557 | Turnip greens, raw | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1558 | Fish, grouper, mixed species, raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1559 | Fish, pompano, florida, baked or broiled | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1560 | Fish, seatrout (weakfish), mixed species, raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1561 | Fish, salmon, coho, farmed, raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1562 | Fish, cusk, raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1563 | Fish, trout, rainbow, wild, raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1564 | Fish, trout, rainbow, wild, baked or broiled | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1565 | Fish, tuna, light, canned in oil, drained, salted | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1566 | Fish, tuna, light, canned in oil, drained, unsalted | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1567 | Fish, salmon, chum (keta), raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1568 | Fish, salmon, sockeye (red), canned, drained solids, salted | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1569 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% |
| 1570 | Lamb, cubed for stew or kabob, lean, broiled | Lamb, Veal and Game | 31.00 mg | 7% |
| 1571 | Veal, leg (round), lean and fat, pan-fried, breaded | Lamb, Veal and Game | 31.00 mg | 7% |
| 1572 | Veal, leg (round), lean and fat, pan-fried, not breaded | Lamb, Veal and Game | 31.00 mg | 7% |
| 1573 | Veal, ground, raw | Lamb, Veal and Game | 31.00 mg | 7% |
| 1574 | Bagel, oat bran | Baked Products | 31.00 mg | 7% |
| 1575 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 31.00 mg | 7% |
| 1576 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 31.00 mg | 7% |
| 1577 | Cookie, brownie, commercial | Baked Products | 31.00 mg | 7% |
| 1578 | Croutons, plain | Baked Products | 31.00 mg | 7% |
| 1579 | Ice cream cone, sugar, rolled-type | Baked Products | 31.00 mg | 7% |
| 1580 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 31.00 mg | 7% |
| 1581 | Candies, bars, Special Dark | Sweets | 31.00 mg | 7% |
| 1582 | Fast foods, mexican, enchilada with cheese | Fast Foods | 31.00 mg | 7% |
| 1583 | Pork, cured, bacon, cooked, pan-fried | Pork Products | 31.00 mg | 7% |
| 1584 | Emu, flat fillet, raw | Poultry Products | 31.00 mg | 7% |
| 1585 | Duck, wild, native, cooked | Poultry Products | 31.00 mg | 7% |
| 1586 | Burrito, bean and cheese, frozen | Mixed Dishes | 31.00 mg | 7% |
| 1587 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1588 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1589 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1590 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1591 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 31.00 mg | 7% |
| 1592 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 31.00 mg | 7% |
| 1593 | Fish, battered and fried | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1594 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 31.00 mg | 7% |
| 1595 | Club sandwich with fried chicken, bacon, tomato, cheese, lettuce and mayonnaise | Mixed Dishes | 31.00 mg | 7% |
| 1596 | Grains, rice and vermicelli mix, chicken flavour, unprepared | Mixed Dishes | 31.00 mg | 7% |
| 1597 | Cookie, brownie, commercial, reduced fat | Baked Products | 31.00 mg | 7% |
| 1598 | Meatball, Italian style, frozen | Mixed Dishes | 31.00 mg | 7% |
| 1599 | Lamb, New Zealand, tenderloin, lean and fat, fast fried | Lamb, Veal and Game | 31.00 mg | 7% |
| 1600 | Lamb, New Zealand, tenderloin, lean, fast fried | Lamb, Veal and Game | 31.00 mg | 7% |
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