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 1601–1650 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1602 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1603 | Rice and vermicelli mix, beef flavor, unprepared | Meals, Entrees, and Side Dishes | 34.00 mg | 8% |
| 1604 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1605 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1606 | Pork, cured, bacon, cooked, microwaved | Pork Products | 34.00 mg | 8% |
| 1607 | CRACKER BARREL, farm raised catfish platter | Restaurant Foods | 34.00 mg | 8% |
| 1608 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 34.00 mg | 8% |
| 1609 | Game meat, buffalo, water, cooked, roasted | Lamb, Veal, and Game Products | 33.00 mg | 8% |
| 1610 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 33.00 mg | 8% |
| 1611 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 33.00 mg | 8% |
| 1612 | Mollusks, oyster, eastern, farmed, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1613 | Mollusks, oyster, eastern, farmed, raw | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1614 | Crustaceans, crayfish, mixed species, farmed, cooked, moist heat | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1615 | Fish, tuna, white, canned in water, drained solids | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1616 | Fish, tilefish, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1617 | Fish, rockfish, Pacific, mixed species, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1618 | Fish, mullet, striped, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1619 | Rolls, dinner, oat bran | Baked Products | 33.00 mg | 8% |
| 1620 | Game meat, deer, tenderloin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 33.00 mg | 8% |
| 1621 | Fish, lingcod, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1622 | Fish, halibut, greenland, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1623 | Mollusks, squid, mixed species, raw | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1624 | Crustaceans, crayfish, mixed species, wild, cooked, moist heat | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1625 | English muffins, whole grain white | Baked Products | 33.00 mg | 8% |
| 1626 | Veal, shoulder, blade chop, separable lean only, raw | Lamb, Veal, and Game Products | 33.00 mg | 8% |
| 1627 | Fish, salmon, coho, wild, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1628 | Fish, whitefish, mixed species, raw | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1629 | Fish, mackerel, spanish, raw | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1630 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 33.00 mg | 8% |
| 1631 | Emu, inside drums, cooked, broiled | Poultry Products | 33.00 mg | 8% |
| 1632 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 33.00 mg | 8% |
| 1633 | Veal, shoulder, blade chop, separable lean and fat, cooked, grilled | Lamb, Veal, and Game Products | 33.00 mg | 8% |
| 1634 | Veal, shank, separable lean only, raw | Lamb, Veal, and Game Products | 33.00 mg | 8% |
| 1635 | Veal, loin, chop, separable lean only, cooked, grilled | Lamb, Veal, and Game Products | 33.00 mg | 8% |
| 1636 | Capers, canned | Spices and Herbs | 33.00 mg | 8% |
| 1637 | Fish, tuna, white, canned in water, without salt, drained solids | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1638 | Crustaceans, shrimp, mixed species, canned | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1639 | Crustaceans, crab, blue, crab cakes, home recipe | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1640 | Fish, bluefish, raw | Finfish and Shellfish Products | 33.00 mg | 8% |
| 1641 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 33.00 mg | 8% |
| 1642 | Cheese, swiss | Dairy and Egg Products | 33.00 mg | 8% |
| 1643 | Soup, bean with pork, canned, condensed | Soups, Sauces, and Gravies | 33.00 mg | 8% |
| 1644 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 33.00 mg | 8% |
| 1645 | Turkey, whole, skin (light and dark), roasted | Poultry Products | 33.00 mg | 8% |
| 1646 | WENDY'S, french fries | Fast Foods | 33.00 mg | 8% |
| 1647 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1648 | KFC, Crispy Chicken Strips | Fast Foods | 33.00 mg | 8% |
| 1649 | TACO BELL, Nachos Supreme | Fast Foods | 33.00 mg | 8% |
| 1650 | Fast foods, nachos, with cheese, beans, ground beef, and tomatoes | Fast Foods | 33.00 mg | 8% |
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