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 1701–1750 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% |
| 1702 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 29.00 mg | 7% |
| 1703 | Avocado, raw, california | Fruits and fruit juices | 29.00 mg | 7% |
| 1704 | Fig, dried, cooked | Fruits and fruit juices | 29.00 mg | 7% |
| 1705 | Jackfruit, raw | Fruits and fruit juices | 29.00 mg | 7% |
| 1706 | Passion fruit, purple, raw | Fruits and fruit juices | 29.00 mg | 7% |
| 1707 | Pork, loin, whole, lean, broiled | Pork Products | 29.00 mg | 7% |
| 1708 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1709 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1710 | Parsnip, raw | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1711 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1712 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1713 | Fish, carp, raw | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1714 | Fish, mullet, striped, raw | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1715 | Fish, salmon, atlantic, wild, raw | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1716 | Fish, swordfish, raw | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1717 | Fish, scup (porgy), baked or broiled | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1718 | Fish, whitefish, lake, native, raw | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1719 | Fish, salmon, sockeye (red), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1720 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 29.00 mg | 7% |
| 1721 | Hummus, homemade | Legumes and Legume Products | 29.00 mg | 7% |
| 1722 | Lamb, Canadian, rib, lean, cooked | Lamb, Veal and Game | 29.00 mg | 7% |
| 1723 | Lamb, Canadian, shoulder, whole, lean, cooked | Lamb, Veal and Game | 29.00 mg | 7% |
| 1724 | Veal, leg (round), lean and fat, braised | Lamb, Veal and Game | 29.00 mg | 7% |
| 1725 | Veal, milk-fed, cutlets (inside top round), pan-fried | Lamb, Veal and Game | 29.00 mg | 7% |
| 1726 | Veal, shoulder, shank, lean and fat, braised | Lamb, Veal and Game | 29.00 mg | 7% |
| 1727 | Veal, sirloin, lean, braised | Lamb, Veal and Game | 29.00 mg | 7% |
| 1728 | Game meat, native, beaver, roasted | Lamb, Veal and Game | 29.00 mg | 7% |
| 1729 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 29.00 mg | 7% |
| 1730 | Cookie, chocolate chip, soft type, commercial | Baked Products | 29.00 mg | 7% |
| 1731 | Cookie, coconut macaroon | Baked Products | 29.00 mg | 7% |
| 1732 | Leavening agent, baking powder, low sodium | Baked Products | 29.00 mg | 7% |
| 1733 | Candies, bars, 3 Musketeers | Sweets | 29.00 mg | 7% |
| 1734 | Dessert, frozen, ice cream, chocolate | Sweets | 29.00 mg | 7% |
| 1735 | Snacks, pretzels, hard, plain, salted | Snacks | 29.00 mg | 7% |
| 1736 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 29.00 mg | 7% |
| 1737 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 29.00 mg | 7% |
| 1738 | Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% |
| 1739 | Beef, ground, extra lean, crumbled, pan-fried | Beef Products | 29.00 mg | 7% |
| 1740 | Cheese, cheddar, imitation | Dairy and Egg Products | 29.00 mg | 7% |
| 1741 | Emu, ground, cooked, pan-broiled | Poultry Products | 29.00 mg | 7% |
| 1742 | Emu, outside drum, raw | Poultry Products | 29.00 mg | 7% |
| 1743 | Ostrich, oyster, cooked | Poultry Products | 29.00 mg | 7% |
| 1744 | Game meat, elk, tenderloin, separable lean only, cooked, broiled | Lamb, Veal and Game | 29.00 mg | 7% |
| 1745 | Fish, arctic char, native, meat, dried | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1746 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 29.00 mg | 7% |
| 1747 | Beef, chuck, cross rib roast, boneless, lean, cooked, braised | Beef Products | 29.00 mg | 7% |
| 1748 | Pork, composite cuts, leg, loin and shoulder, lean and fat, cooked | Pork Products | 29.00 mg | 7% |
| 1749 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 29.00 mg | 7% |
| 1750 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
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