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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Egg rolls, chicken, refrigerated, heated | Meals, Entrees, and Side Dishes | 30.00 mg | 7% |
| 1852 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1853 | Fish, mahimahi, raw | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1854 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 30.00 mg | 7% |
| 1855 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 30.00 mg | 7% |
| 1856 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 30.00 mg | 7% |
| 1857 | Bacon, turkey, microwaved | Sausages and Luncheon Meats | 30.00 mg | 7% |
| 1858 | Gravy, instant turkey, dry | Soups, Sauces, and Gravies | 30.00 mg | 7% |
| 1859 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 30.00 mg | 7% |
| 1860 | Turkey, wing, from whole bird, meat only, with added solution, roasted | Poultry Products | 30.00 mg | 7% |
| 1861 | Turkey, Ground, cooked | Poultry Products | 30.00 mg | 7% |
| 1862 | Turkey, whole, meat and skin, cooked, roasted | Poultry Products | 30.00 mg | 7% |
| 1863 | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour | Poultry Products | 30.00 mg | 7% |
| 1864 | Babyfood, cookie, baby, fruit | Baby Foods | 30.00 mg | 7% |
| 1865 | Cheese, roquefort | Dairy and Egg Products | 30.00 mg | 7% |
| 1866 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 30.00 mg | 7% |
| 1867 | Cheese food, cold pack, American | Dairy and Egg Products | 30.00 mg | 7% |
| 1868 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 30.00 mg | 7% |
| 1869 | Winged bean, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1870 | Taro, cooked, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1871 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1872 | Spinach souffle | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1873 | Winged beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1874 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1875 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 30.00 mg | 7% |
| 1876 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1877 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1878 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1879 | Chicory greens, raw | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1880 | CARRABBA'S ITALIAN GRILL, chicken parmesan without cavatappi pasta | Restaurant Foods | 30.00 mg | 7% |
| 1881 | Restaurant, Mexican, cheese tamales | Restaurant Foods | 30.00 mg | 7% |
| 1882 | ON THE BORDER, cheese enchilada | Restaurant Foods | 30.00 mg | 7% |
| 1883 | APPLEBEE'S, chicken tenders platter | Restaurant Foods | 30.00 mg | 7% |
| 1884 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 30.00 mg | 7% |
| 1885 | Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered | Beef Products | 30.00 mg | 7% |
| 1886 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1887 | DENNY'S, chicken strips | Restaurant Foods | 30.00 mg | 7% |
| 1888 | APPLEBEE'S, chicken tenders, from kids' menu | Restaurant Foods | 30.00 mg | 7% |
| 1889 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1890 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1891 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1892 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1893 | Frostings, chocolate, creamy, dry mix, prepared with margarine | Sweets | 30.00 mg | 7% |
| 1894 | Frostings, chocolate, creamy, dry mix, prepared with butter | Sweets | 30.00 mg | 7% |
| 1895 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1896 | Taro, cooked, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1897 | Durian, raw or frozen | Fruits and Fruit Juices | 30.00 mg | 7% |
| 1898 | Raisins, seeded | Fruits and Fruit Juices | 30.00 mg | 7% |
| 1899 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 30.00 mg | 7% |
| 1900 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 30.00 mg | 7% |
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