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 1951–2000 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Turkey, whole, meat only, cooked, roasted | Poultry Products | 29.00 mg | 7% |
| 1952 | Chicken, broilers or fryers, breast, meat only, cooked, roasted | Poultry Products | 29.00 mg | 7% |
| 1953 | Chicken, broilers or fryers, light meat, meat only, cooked, fried | Poultry Products | 29.00 mg | 7% |
| 1954 | Cheese spread, pasteurized process, American | Dairy and Egg Products | 29.00 mg | 7% |
| 1955 | Cheese, gouda | Dairy and Egg Products | 29.00 mg | 7% |
| 1956 | Turkey, back, from whole bird, meat and skin, with added solution, roasted | Poultry Products | 29.00 mg | 7% |
| 1957 | Cheese, mozzarella, low moisture, part-skim, shredded | Dairy and Egg Products | 29.00 mg | 7% |
| 1958 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 29.00 mg | 7% |
| 1959 | POPEYES, Fried Chicken, Mild, Breast, meat only, skin and breading removed | Fast Foods | 29.00 mg | 7% |
| 1960 | Fast foods, submarine sandwich, meatball marinara on white bread | Fast Foods | 29.00 mg | 7% |
| 1961 | SUBWAY, meatball marinara sub on white bread (no toppings) | Fast Foods | 29.00 mg | 7% |
| 1962 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1963 | Parsnips, raw | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1964 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1965 | Ice creams, regular, low carbohydrate, chocolate | Sweets | 29.00 mg | 7% |
| 1966 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1967 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1968 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1969 | Cheese, american cheddar, imitation | Dairy and Egg Products | 29.00 mg | 7% |
| 1970 | Restaurant, Mexican, cheese enchilada | Restaurant Foods | 29.00 mg | 7% |
| 1971 | Restaurant, family style, chicken tenders | Restaurant Foods | 29.00 mg | 7% |
| 1972 | Restaurant, family style, chicken fingers, from kid's menu | Restaurant Foods | 29.00 mg | 7% |
| 1973 | Restaurant, family style, french fries | Restaurant Foods | 29.00 mg | 7% |
| 1974 | Fish, halibut, cooked, with skin (Alaska Native) | American Indian/Alaska Native Foods | 29.00 mg | 7% |
| 1975 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1976 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1977 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1978 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1979 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1980 | T.G.I. FRIDAY'S, chicken fingers | Restaurant Foods | 29.00 mg | 7% |
| 1981 | APPLEBEE'S, french fries | Restaurant Foods | 29.00 mg | 7% |
| 1982 | Ice creams, chocolate | Sweets | 29.00 mg | 7% |
| 1983 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 29.00 mg | 7% |
| 1984 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1985 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled | Pork Products | 29.00 mg | 7% |
| 1986 | Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted | Pork Products | 29.00 mg | 7% |
| 1987 | Pork, fresh, loin, whole, separable lean only, cooked, broiled | Pork Products | 29.00 mg | 7% |
| 1988 | Frozen novelties, ice cream type, chocolate or caramel covered, with nuts | Sweets | 29.00 mg | 7% |
| 1989 | CRACKER BARREL, chicken tenderloin platter, fried, from kid's menu | Restaurant Foods | 29.00 mg | 7% |
| 1990 | Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) | American Indian/Alaska Native Foods | 29.00 mg | 7% |
| 1991 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted | Pork Products | 29.00 mg | 7% |
| 1992 | Restaurant, Latino, tamale, corn | Restaurant Foods | 29.00 mg | 7% |
| 1993 | Fish, salmon, king, with skin, kippered, (Alaska Native) | American Indian/Alaska Native Foods | 29.00 mg | 7% |
| 1994 | Snacks, pretzels, hard, plain, salted | Snacks | 29.00 mg | 7% |
| 1995 | Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 1996 | Veal, composite of trimmed retail cuts, separable lean only, cooked | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 1997 | Beans, baked, canned, with franks | Legumes and Legume Products | 28.00 mg | 7% |
| 1998 | Fish, trout, brook, raw, New York State | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1999 | Mollusks, oyster, eastern, wild, cooked, dry heat | Finfish and Shellfish Products | 28.00 mg | 7% |
| 2000 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 28.00 mg | 7% |
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