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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Pork, cured, bacon, cooked, baked | Pork Products | 30.00 mg | 7% |
| 1902 | ON THE BORDER, soft taco with ground beef, cheese and lettuce | Restaurant Foods | 30.00 mg | 7% |
| 1903 | Fish, whitefish, eggs (Alaska Native) | American Indian/Alaska Native Foods | 30.00 mg | 7% |
| 1904 | Game meat, beaver, cooked, roasted | Lamb, Veal, and Game Products | 29.00 mg | 7% |
| 1905 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 29.00 mg | 7% |
| 1906 | Fish, mullet, striped, raw | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1907 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1908 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1909 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1910 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1911 | Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-browned | Beef Products | 29.00 mg | 7% |
| 1912 | Beef, New Zealand, imported, rump centre, separable lean and fat, cooked, fast fried | Beef Products | 29.00 mg | 7% |
| 1913 | Beef, New Zealand, imported, rump centre, separable lean only, cooked, fast fried | Beef Products | 29.00 mg | 7% |
| 1914 | Jackfruit, raw | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1915 | Figs, dried, stewed | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1916 | Game meat, elk, tenderloin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 29.00 mg | 7% |
| 1917 | Game meat, rabbit, wild, raw | Lamb, Veal, and Game Products | 29.00 mg | 7% |
| 1918 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 29.00 mg | 7% |
| 1919 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% |
| 1920 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 29.00 mg | 7% |
| 1921 | Fish, scup, cooked, dry heat | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1922 | Fish, salmon, sockeye, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1923 | Veal, sirloin, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 29.00 mg | 7% |
| 1924 | Veal, shoulder, arm, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 29.00 mg | 7% |
| 1925 | Veal, leg (top round), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 29.00 mg | 7% |
| 1926 | Fish, swordfish, raw | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1927 | Fish, salmon, Atlantic, wild, raw | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1928 | Canada Goose, breast meat only, skinless, raw | Poultry Products | 29.00 mg | 7% |
| 1929 | Cheese, goat, semisoft type | Dairy and Egg Products | 29.00 mg | 7% |
| 1930 | Chicken tenders, breaded, frozen, prepared | Meals, Entrees, and Side Dishes | 29.00 mg | 7% |
| 1931 | Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 29.00 mg | 7% |
| 1932 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 29.00 mg | 7% |
| 1933 | Turkey, ground, fat free, raw | Poultry Products | 29.00 mg | 7% |
| 1934 | Ostrich, oyster, cooked | Poultry Products | 29.00 mg | 7% |
| 1935 | Emu, outside drum, raw | Poultry Products | 29.00 mg | 7% |
| 1936 | Emu, ground, cooked, pan-broiled | Poultry Products | 29.00 mg | 7% |
| 1937 | Leavening agents, baking powder, low-sodium | Baked Products | 29.00 mg | 7% |
| 1938 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 29.00 mg | 7% |
| 1939 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 29.00 mg | 7% |
| 1940 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 29.00 mg | 7% |
| 1941 | Hummus, home prepared | Legumes and Legume Products | 29.00 mg | 7% |
| 1942 | Ice cream cone, chocolate covered, with nuts, flavors other than chocolate | Dairy and Egg Products | 29.00 mg | 7% |
| 1943 | Ice cream sandwich | Dairy and Egg Products | 29.00 mg | 7% |
| 1944 | Cheese, white, queso blanco | Dairy and Egg Products | 29.00 mg | 7% |
| 1945 | Fish, carp, raw | Finfish and Shellfish Products | 29.00 mg | 7% |
| 1946 | Cookies, coconut macaroon | Baked Products | 29.00 mg | 7% |
| 1947 | Crackers, multigrain | Baked Products | 29.00 mg | 7% |
| 1948 | Avocados, raw, California | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1949 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1950 | Turkey, retail parts, breast, meat and skin, cooked, roasted | Poultry Products | 29.00 mg | 7% |
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