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 1651–1700 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1652 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1653 | Taro, cooked | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1654 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1655 | Spinach souffle, homemade | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1656 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 30.00 mg | 7% |
| 1657 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1658 | Fish, dolphinfish (mahimahi), raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1659 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1660 | Fish, milkfish (awa), raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1661 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1662 | Fish, salmon, sockeye (red), raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1663 | Fish, shad, American, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1664 | Fish, smelt, rainbow (american, capelin), raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1665 | Fish, mullet (sucker), white, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1666 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1667 | Fish, catfish (wolffish), atlantic, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1668 | Fish, yellowtail, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1669 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1670 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1671 | Fish, salmon, chum (keta), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1672 | Fish, whitefish, lake, native, baked | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1673 | Fish, salmon, atlantic, farmed, baked or broiled | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1674 | Fish, trout, rainbow, farmed, baked or broiled | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1675 | Crustaceans, crayfish, mixed species, farmed, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1676 | Fish, pickerel, walleye-pickerel (yellow pike), raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1677 | Fish, salmon, chum (keta), canned, drained, solids with bone, salted | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1678 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, salted | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1679 | Fish, arctic char, native, meat, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1680 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 30.00 mg | 7% |
| 1681 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 30.00 mg | 7% |
| 1682 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 30.00 mg | 7% |
| 1683 | Veal, leg (round), lean, braised | Lamb, Veal and Game | 30.00 mg | 7% |
| 1684 | Veal, shoulder, shank, lean, braised | Lamb, Veal and Game | 30.00 mg | 7% |
| 1685 | Game meat, native, caribou (reindeer), meat, cooked | Lamb, Veal and Game | 30.00 mg | 7% |
| 1686 | Game meat, native, moose, roasted | Lamb, Veal and Game | 30.00 mg | 7% |
| 1687 | Game meat, raccoon, roasted | Lamb, Veal and Game | 30.00 mg | 7% |
| 1688 | Biscuit, multigrain, refrigerated dough | Baked Products | 30.00 mg | 7% |
| 1689 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 30.00 mg | 7% |
| 1690 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 30.00 mg | 7% |
| 1691 | Cracker, matzo, egg and onion | Baked Products | 30.00 mg | 7% |
| 1692 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 29.00 mg | 7% |
| 1693 | Cheese, gouda | Dairy and Egg Products | 29.00 mg | 7% |
| 1694 | Chicken, broiler, light meat, fried | Poultry Products | 29.00 mg | 7% |
| 1695 | Chicken, roasting, meat and skin, raw | Poultry Products | 29.00 mg | 7% |
| 1696 | Chicken, broiler, breast, meat, roasted | Poultry Products | 29.00 mg | 7% |
| 1697 | Deli-meat, pickle and pimiento loaf, pork | Sausages and Luncheon meats | 29.00 mg | 7% |
| 1698 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 29.00 mg | 7% |
| 1699 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% |
| 1700 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% |
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