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 1901–1950 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Roll (kaiser), hard | Baked Products | 27.00 mg | 6% |
| 1902 | Leavening agent, baking powder, double acting, sodium, aluminium sulfate | Baked Products | 27.00 mg | 6% |
| 1903 | Cracker, saltine (also oyster, soda, soup), unsalted top | Baked Products | 27.00 mg | 6% |
| 1904 | Cracker, standard snack type, low sodium | Baked Products | 27.00 mg | 6% |
| 1905 | Candies, bars, Twix, caramel cookie | Sweets | 27.00 mg | 6% |
| 1906 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 27.00 mg | 6% |
| 1907 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 27.00 mg | 6% |
| 1908 | Fast foods, entree, clams, breaded and fried | Fast Foods | 27.00 mg | 6% |
| 1909 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce and cheese | Fast Foods | 27.00 mg | 6% |
| 1910 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, plain | Fast Foods | 27.00 mg | 6% |
| 1911 | Horseradish, prepared | Spices and Herbs | 27.00 mg | 6% |
| 1912 | Tofu, silken, firm | Legumes and Legume Products | 27.00 mg | 6% |
| 1913 | Tofu, silken, extra firm | Legumes and Legume Products | 27.00 mg | 6% |
| 1914 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 27.00 mg | 6% |
| 1915 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1916 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 27.00 mg | 6% |
| 1917 | Cheese, monterey, low fat | Dairy and Egg Products | 27.00 mg | 6% |
| 1918 | Cheese, muenster, low fat | Dairy and Egg Products | 27.00 mg | 6% |
| 1919 | Breakfast bar, corn flake crust with fruit | Baked Products | 27.00 mg | 6% |
| 1920 | Deli-meat, macaroni and cheese loaf, chicken/pork/beef | Sausages and Luncheon meats | 27.00 mg | 6% |
| 1921 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1922 | Game meat, bison, top sirloin, separable lean only, steak, cooked, broiled | Lamb, Veal and Game | 27.00 mg | 6% |
| 1923 | Game meat, bison, top round, lean, steak, raw | Lamb, Veal and Game | 27.00 mg | 6% |
| 1924 | Game meat, native, bearded seal meat, boiled | Lamb, Veal and Game | 27.00 mg | 6% |
| 1925 | Game meat, native, bearded seal, intestine, boiled | Lamb, Veal and Game | 27.00 mg | 6% |
| 1926 | Chicken, wing, frozen, glazed, barbecue flavour, heated in the microwave | Poultry Products | 27.00 mg | 6% |
| 1927 | Fast foods, pizza, cheese, meat and vegetable, rising crust, frozen, cooked | Fast Foods | 27.00 mg | 6% |
| 1928 | Fish, tilapia, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 1929 | Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 27.00 mg | 6% |
| 1930 | Beef, hip, inside (top) round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 27.00 mg | 6% |
| 1931 | Beef, hip, inside (top) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 27.00 mg | 6% |
| 1932 | Beef, hip, inside (top) round steak, boneless, lean, cooked, braised | Beef Products | 27.00 mg | 6% |
| 1933 | Pork, ground, lean, pan-fried | Pork Products | 27.00 mg | 6% |
| 1934 | Beef, loin, top sirloin roast, boneless, lean, cooked, roasted | Beef Products | 27.00 mg | 6% |
| 1935 | Beef, loin, top sirloin steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 27.00 mg | 6% |
| 1936 | Beef, loin, top sirloin steak, boneless, lean and fat, 3mm (1/8") trim, cooked, broiled | Beef Products | 27.00 mg | 6% |
| 1937 | Beef, loin, top sirloin steak, boneless, lean, cooked, broiled | Beef Products | 27.00 mg | 6% |
| 1938 | Pork, loin, rib roast, boneless, lean, raw | Pork Products | 27.00 mg | 6% |
| 1939 | Rhea, raw | Poultry Products | 27.00 mg | 6% |
| 1940 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 27.00 mg | 6% |
| 1941 | Fast foods, brownie | Fast Foods | 27.00 mg | 6% |
| 1942 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1943 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1944 | Indian, bread, naan | Baked Products | 27.00 mg | 6% |
| 1945 | Bread, garlic, toasted | Baked Products | 27.00 mg | 6% |
| 1946 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 27.00 mg | 6% |
| 1947 | Meat stick, pepperoni, refrigerated | Sausages and Luncheon meats | 27.00 mg | 6% |
| 1948 | Lamb, New Zealand, leg, chop / steak, lean, fast fried | Lamb, Veal and Game | 27.00 mg | 6% |
| 1949 | Babyfood, fruit, jarred, banana, all stages | Babyfoods | 27.00 mg | 6% |
| 1950 | Babyfood, snack, biscuit, wheat with milk powder | Babyfoods | 27.00 mg | 6% |
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