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 1801–1850 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Squab (pigeon), breast, meat only, raw | Poultry Products | 28.00 mg | 7% |
| 1802 | Turkey, all classes, heart, simmered | Poultry Products | 28.00 mg | 7% |
| 1803 | Chicken, broiler, breast, skinless, boneless, meat, raw | Poultry Products | 28.00 mg | 7% |
| 1804 | Chicken, ground, lean, cooked | Poultry Products | 28.00 mg | 7% |
| 1805 | Pork, loin, whole, lean and fat, broiled | Pork Products | 28.00 mg | 7% |
| 1806 | Pork, loin, whole, lean, roasted | Pork Products | 28.00 mg | 7% |
| 1807 | Pork, loin, rib steak (rib end), boneless, lean, broiled | Pork Products | 28.00 mg | 7% |
| 1808 | Pork, loin, sirloin steak, boneless, lean, roasted | Pork Products | 28.00 mg | 7% |
| 1809 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1810 | Celtuce, raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1811 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1812 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1813 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1814 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1815 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1816 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1817 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 28.00 mg | 7% |
| 1818 | Fish, halibut, Atlantic or Pacific, baked or broiled | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1819 | Fish, mackerel, pacific and jack, mixed species, raw | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1820 | Fish, pike, northern, native, raw | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1821 | Fish, tilefish, raw | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1822 | Fish, salmon, chum (keta), baked or broiled | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1823 | Fish, catfish, channel (bullhead), wild, baked or broiled | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1824 | Mollusks, oyster, eastern (blue point), wild, baked or broiled | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1825 | Fish, trout, mixed species, baked or broiled | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1826 | Beans, baked, canned, with wieners | Legumes and Legume Products | 28.00 mg | 7% |
| 1827 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 28.00 mg | 7% |
| 1828 | Lamb, Canadian, loin, lean, cooked | Lamb, Veal and Game | 28.00 mg | 7% |
| 1829 | Lamb, cubed for stew or kabob, lean braised | Lamb, Veal and Game | 28.00 mg | 7% |
| 1830 | Veal, composite cuts, lean, cooked | Lamb, Veal and Game | 28.00 mg | 7% |
| 1831 | Veal, leg (round), lean and fat, roasted | Lamb, Veal and Game | 28.00 mg | 7% |
| 1832 | Veal, leg (round), lean, roasted | Lamb, Veal and Game | 28.00 mg | 7% |
| 1833 | Veal, shoulder, whole, lean, braised | Lamb, Veal and Game | 28.00 mg | 7% |
| 1834 | Veal, shoulder, blade, lean, braised | Lamb, Veal and Game | 28.00 mg | 7% |
| 1835 | Veal, cubed for stew (leg and shoulder), lean, braised | Lamb, Veal and Game | 28.00 mg | 7% |
| 1836 | Game meat, antelope, roasted | Lamb, Veal and Game | 28.00 mg | 7% |
| 1837 | Game meat, native, rabbit, wild, cooked | Lamb, Veal and Game | 28.00 mg | 7% |
| 1838 | Game meat, squirrel, roasted | Lamb, Veal and Game | 28.00 mg | 7% |
| 1839 | Veal, grain-fed, cutlets (inside top round), braised | Lamb, Veal and Game | 28.00 mg | 7% |
| 1840 | Veal, grain-fed, cutlets (inside rop round), pan-fried | Lamb, Veal and Game | 28.00 mg | 7% |
| 1841 | Bagel, cinnamon-raisin | Baked Products | 28.00 mg | 7% |
| 1842 | Bread, wheat germ | Baked Products | 28.00 mg | 7% |
| 1843 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 28.00 mg | 7% |
| 1844 | English muffin, plain (also sourdough), toasted | Baked Products | 28.00 mg | 7% |
| 1845 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 28.00 mg | 7% |
| 1846 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 28.00 mg | 7% |
| 1847 | Cheese, monterey | Dairy and Egg Products | 27.00 mg | 6% |
| 1848 | Cheese, muenster | Dairy and Egg Products | 27.00 mg | 6% |
| 1849 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 27.00 mg | 6% |
| 1850 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 27.00 mg | 6% |
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