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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 35.00 mg | 8% |
| 1552 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1553 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1554 | Raisins, golden, seedless | Fruits and Fruit Juices | 35.00 mg | 8% |
| 1555 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled | Pork Products | 35.00 mg | 8% |
| 1556 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 35.00 mg | 8% |
| 1557 | Beans, baked, canned, with pork | Legumes and Legume Products | 34.00 mg | 8% |
| 1558 | Fish, tilapia, cooked, dry heat | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1559 | Fish, tuna, white, canned in oil, drained solids | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1560 | Fish, tuna, fresh, skipjack, raw | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1561 | Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1562 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 34.00 mg | 8% |
| 1563 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 34.00 mg | 8% |
| 1564 | Cookies, oatmeal, with raisins | Baked Products | 34.00 mg | 8% |
| 1565 | Veal, shoulder, blade chop, separable lean only, cooked, grilled | Lamb, Veal, and Game Products | 34.00 mg | 8% |
| 1566 | Veal, ground, cooked, pan-fried | Lamb, Veal, and Game Products | 34.00 mg | 8% |
| 1567 | Pickle and pimiento loaf, pork | Sausages and Luncheon Meats | 34.00 mg | 8% |
| 1568 | Fish, salmon, pink, canned, without salt, solids with bone and liquid | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1569 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1570 | Crustaceans, crab, blue, raw | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1571 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 34.00 mg | 8% |
| 1572 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 34.00 mg | 8% |
| 1573 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% |
| 1574 | Fish, pollock, Alaska, raw | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1575 | Fish, salmon, coho, farmed, cooked, dry heat | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1576 | Emu, full rump, cooked, broiled | Poultry Products | 34.00 mg | 8% |
| 1577 | Bread, oat bran, toasted | Baked Products | 34.00 mg | 8% |
| 1578 | Veal, foreshank, osso buco, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 34.00 mg | 8% |
| 1579 | Veal, foreshank, osso buco, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 34.00 mg | 8% |
| 1580 | Game meat, opossum, cooked, roasted | Lamb, Veal, and Game Products | 34.00 mg | 8% |
| 1581 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 34.00 mg | 8% |
| 1582 | Egg, whole, dried | Dairy and Egg Products | 34.00 mg | 8% |
| 1583 | Fast foods, burrito, with beans and cheese | Fast Foods | 34.00 mg | 8% |
| 1584 | Fish, tuna, white, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 34.00 mg | 8% |
| 1585 | Cereals, CREAM OF WHEAT, instant, dry | Breakfast Cereals | 34.00 mg | 8% |
| 1586 | Gravy, brown, dry | Soups, Sauces, and Gravies | 34.00 mg | 8% |
| 1587 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled | Poultry Products | 34.00 mg | 8% |
| 1588 | Cheese product, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 34.00 mg | 8% |
| 1589 | Cheese, parmesan, grated | Dairy and Egg Products | 34.00 mg | 8% |
| 1590 | Gravy, pork, dry, powder | Soups, Sauces, and Gravies | 34.00 mg | 8% |
| 1591 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 34.00 mg | 8% |
| 1592 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 34.00 mg | 8% |
| 1593 | TACO BELL, Bean Burrito | Fast Foods | 34.00 mg | 8% |
| 1594 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1595 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1596 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 34.00 mg | 8% |
| 1597 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 34.00 mg | 8% |
| 1598 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1599 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1600 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
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