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 1851–1900 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Cheese, cheddar | Dairy and Egg Products | 27.00 mg | 6% |
| 1852 | Chicken, broiler, meat only, fried | Poultry Products | 27.00 mg | 6% |
| 1853 | Chicken, broiler, light meat and skin, flour coated, fried | Poultry Products | 27.00 mg | 6% |
| 1854 | Chicken, broiler, light meat, raw | Poultry Products | 27.00 mg | 6% |
| 1855 | Chicken, broiler, light meat, roasted | Poultry Products | 27.00 mg | 6% |
| 1856 | Chicken, broiler, breast, meat and skin, roasted | Poultry Products | 27.00 mg | 6% |
| 1857 | Soup, bean with bacon, canned, condensed, water added | Soups, Sauces and Gravies | 27.00 mg | 6% |
| 1858 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 27.00 mg | 6% |
| 1859 | Banana, raw | Fruits and fruit juices | 27.00 mg | 6% |
| 1860 | Pork, leg, butt portion, lean, roasted | Pork Products | 27.00 mg | 6% |
| 1861 | Pork, loin, rib steak (rib end), boneless, lean, pan-fried | Pork Products | 27.00 mg | 6% |
| 1862 | Pork, loin, sirloin steak, boneless, lean and fat, broiled | Pork Products | 27.00 mg | 6% |
| 1863 | Pork, loin, sirloin steak, boneless, lean and fat, roasted | Pork Products | 27.00 mg | 6% |
| 1864 | Pork, loin, sirloin steak, boneless, lean, broiled | Pork Products | 27.00 mg | 6% |
| 1865 | Pork, loin, tenderloin, lean, raw | Pork Products | 27.00 mg | 6% |
| 1866 | Pork, loin, tenderloin, lean and fat, raw | Pork Products | 27.00 mg | 6% |
| 1867 | Pork, leg, inside, boneless, lean, raw | Pork Products | 27.00 mg | 6% |
| 1868 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1869 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1870 | Collards, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1871 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1872 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1873 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1874 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1875 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 27.00 mg | 6% |
| 1876 | Beef, cured, breakfast strips, cooked | Beef Products | 27.00 mg | 6% |
| 1877 | Fish, catfish, channel (bullhead), wild, breaded and fried | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1878 | Fish, ocean perch (rosefish, redfish), atlantic, baked or broiled | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1879 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1880 | Fish, rockfish, pacific ocean perch, mixed species, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1881 | Fish, hake (whiting), mixed species, baked or broiled | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1882 | Crustaceans, crayfish, mixed species, wild, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1883 | Fish, tuna, light, canned in water, drained, unsalted | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1884 | Fish, monkfish (goosefish, anglerfish), baked or broiled | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1885 | Fish, salmon, atlantic, farmed, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1886 | Crustaceans, crab, red, steamed | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1887 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 27.00 mg | 6% |
| 1888 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 27.00 mg | 6% |
| 1889 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 27.00 mg | 6% |
| 1890 | Lamb, Canadian, leg, whole, lean, raw | Lamb, Veal and Game | 27.00 mg | 6% |
| 1891 | Lamb, Canadian, loin, lean, raw | Lamb, Veal and Game | 27.00 mg | 6% |
| 1892 | Veal, loin, lean, braised | Lamb, Veal and Game | 27.00 mg | 6% |
| 1893 | Veal, shoulder, whole, lean and fat, braised | Lamb, Veal and Game | 27.00 mg | 6% |
| 1894 | Veal, shoulder, shank, lean, roasted | Lamb, Veal and Game | 27.00 mg | 6% |
| 1895 | Veal, sirloin, lean and fat, braised | Lamb, Veal and Game | 27.00 mg | 6% |
| 1896 | Veal, sirloin, lean, roasted | Lamb, Veal and Game | 27.00 mg | 6% |
| 1897 | Game meat, antelope, raw | Lamb, Veal and Game | 27.00 mg | 6% |
| 1898 | Game meat, boar, wild, roasted | Lamb, Veal and Game | 27.00 mg | 6% |
| 1899 | Game meat, native, caribou (reindeer), meat, raw | Lamb, Veal and Game | 27.00 mg | 6% |
| 1900 | Cookie, fig bar | Baked Products | 27.00 mg | 6% |
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