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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 33.00 mg | 8% |
| 1652 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1653 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1654 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 33.00 mg | 8% |
| 1655 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 33.00 mg | 8% |
| 1656 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 33.00 mg | 8% |
| 1657 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1658 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1659 | Kale, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1660 | Fish, whitefish, mixed species, raw (Alaska Native) | American Indian/Alaska Native Foods | 33.00 mg | 8% |
| 1661 | Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium | Pork Products | 33.00 mg | 8% |
| 1662 | Game meat, buffalo, water, raw | Lamb, Veal, and Game Products | 32.00 mg | 8% |
| 1663 | Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 32.00 mg | 8% |
| 1664 | Veal, leg (top round), separable lean only, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 32.00 mg | 8% |
| 1665 | Fish, salmon, pink, canned, drained solids | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1666 | Fish, sheepshead, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1667 | Fish, mackerel, king, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1668 | Fish, herring, Atlantic, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1669 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% |
| 1670 | Muffins, corn, commercially prepared | Baked Products | 32.00 mg | 8% |
| 1671 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 32.00 mg | 8% |
| 1672 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 32.00 mg | 8% |
| 1673 | Bread, sticks, plain | Baked Products | 32.00 mg | 8% |
| 1674 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% |
| 1675 | Fish, butterfish, cooked, dry heat | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1676 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 32.00 mg | 8% |
| 1677 | Veal, shoulder, blade chop, separable lean and fat, raw | Lamb, Veal, and Game Products | 32.00 mg | 8% |
| 1678 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% |
| 1679 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% |
| 1680 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1681 | Fish, herring, Pacific, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1682 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% |
| 1683 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% |
| 1684 | Burrito, beef and bean, frozen | Meals, Entrees, and Side Dishes | 32.00 mg | 8% |
| 1685 | Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry | Breakfast Cereals | 32.00 mg | 8% |
| 1686 | Ruffed Grouse, breast meat, skinless, raw | Poultry Products | 32.00 mg | 8% |
| 1687 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 32.00 mg | 8% |
| 1688 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 32.00 mg | 8% |
| 1689 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 32.00 mg | 8% |
| 1690 | Bread, french or vienna (includes sourdough) | Baked Products | 32.00 mg | 8% |
| 1691 | Veal, loin, chop, separable lean and fat, cooked, grilled | Lamb, Veal, and Game Products | 32.00 mg | 8% |
| 1692 | Veal, shank, separable lean and fat, raw | Lamb, Veal, and Game Products | 32.00 mg | 8% |
| 1693 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1694 | Fish, salmon, pink, cooked, dry heat | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1695 | Mollusks, clam, mixed species, canned, drained solids | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1696 | Fish, cod, Atlantic, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1697 | Fish, burbot, raw | Finfish and Shellfish Products | 32.00 mg | 8% |
| 1698 | Cookies, oatmeal, reduced fat | Baked Products | 32.00 mg | 8% |
| 1699 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% |
| 1700 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% |
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