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 1751–1800 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1751 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 31.00 mg | 7% |
| 1752 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 31.00 mg | 7% |
| 1753 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 31.00 mg | 7% |
| 1754 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% |
| 1755 | Fish, salmon, coho, farmed, raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1756 | Fish, tuna, light, canned in oil, drained solids | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1757 | Fish, seatrout, mixed species, raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1758 | Fish, salmon, sockeye, canned, drained solids | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1759 | Fish, pompano, florida, cooked, dry heat | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1760 | Fish, pike, northern, raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1761 | RICE-A-RONI, chicken flavor, unprepared | Meals, Entrees, and Side Dishes | 31.00 mg | 7% |
| 1762 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 31.00 mg | 7% |
| 1763 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 31.00 mg | 7% |
| 1764 | Beef, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried | Beef Products | 31.00 mg | 7% |
| 1765 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES | Breakfast Cereals | 31.00 mg | 7% |
| 1766 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 31.00 mg | 7% |
| 1767 | Croutons, plain | Baked Products | 31.00 mg | 7% |
| 1768 | Cookies, brownies, commercially prepared | Baked Products | 31.00 mg | 7% |
| 1769 | Bagels, oat bran | Baked Products | 31.00 mg | 7% |
| 1770 | Lamb, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried | Lamb, Veal, and Game Products | 31.00 mg | 7% |
| 1771 | Lamb, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried | Lamb, Veal, and Game Products | 31.00 mg | 7% |
| 1772 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled | Lamb, Veal, and Game Products | 31.00 mg | 7% |
| 1773 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 31.00 mg | 7% |
| 1774 | Fish, grouper, mixed species, raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1775 | Fish, cusk, raw | Finfish and Shellfish Products | 31.00 mg | 7% |
| 1776 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 31.00 mg | 7% |
| 1777 | Meatballs, frozen, Italian style | Sausages and Luncheon Meats | 31.00 mg | 7% |
| 1778 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, with added solution, cooked, grilled | Poultry Products | 31.00 mg | 7% |
| 1779 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 31.00 mg | 7% |
| 1780 | Milk, indian buffalo, fluid | Dairy and Egg Products | 31.00 mg | 7% |
| 1781 | Chicken, broilers or fryers, breast, meat only, cooked, fried | Poultry Products | 31.00 mg | 7% |
| 1782 | Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise | Fast Foods | 31.00 mg | 7% |
| 1783 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1784 | Turnip greens, raw | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1785 | Persimmons, japanese, dried | Fruits and Fruit Juices | 31.00 mg | 7% |
| 1786 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 31.00 mg | 7% |
| 1787 | Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen | Meals, Entrees, and Side Dishes | 31.00 mg | 7% |
| 1788 | Candies, SPECIAL DARK Chocolate Bar | Sweets | 31.00 mg | 7% |
| 1789 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1790 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1791 | Chicken, thighs, frozen, breaded, reheated | Meals, Entrees, and Side Dishes | 31.00 mg | 7% |
| 1792 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1793 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1794 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1795 | Pork, cured, bacon, pre-sliced, cooked, pan-fried | Pork Products | 31.00 mg | 7% |
| 1796 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 31.00 mg | 7% |
| 1797 | Fish, salmon, red, (sockeye), kippered (Alaska Native) | American Indian/Alaska Native Foods | 31.00 mg | 7% |
| 1798 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 31.00 mg | 7% |
| 1799 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 31.00 mg | 7% |
| 1800 | Veal, shoulder, arm, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 30.00 mg | 7% |
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