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 2151–2200 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Veal, rib, lean and fat, braised | Lamb, Veal and Game | 25.00 mg | 6% |
| 2152 | Veal, shoulder, shank, lean and fat, raw | Lamb, Veal and Game | 25.00 mg | 6% |
| 2153 | Veal, cubed for stew (leg and shoulder), lean, raw | Lamb, Veal and Game | 25.00 mg | 6% |
| 2154 | Game meat, bison, raw | Lamb, Veal and Game | 25.00 mg | 6% |
| 2155 | Game meat, horse, roasted | Lamb, Veal and Game | 25.00 mg | 6% |
| 2156 | Veal, grain-fed, loin chop, lean and fat, braised | Lamb, Veal and Game | 25.00 mg | 6% |
| 2157 | Veal, grain-fed, loin chop, lean, braised | Lamb, Veal and Game | 25.00 mg | 6% |
| 2158 | Bagel, egg | Baked Products | 25.00 mg | 6% |
| 2159 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 25.00 mg | 6% |
| 2160 | Bread, cornbread, homemade, made with 2% milk | Baked Products | 25.00 mg | 6% |
| 2161 | Cracker, cheese | Baked Products | 25.00 mg | 6% |
| 2162 | Cracker, matzo, plain | Baked Products | 25.00 mg | 6% |
| 2163 | Popover, dry mix, unprepared | Baked Products | 25.00 mg | 6% |
| 2164 | Roll, dinner, egg | Baked Products | 25.00 mg | 6% |
| 2165 | Cracker, saltine (also oyster, soda, soup), low sodium | Baked Products | 25.00 mg | 6% |
| 2166 | Candies, bars, 100 Grand | Sweets | 25.00 mg | 6% |
| 2167 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 25.00 mg | 6% |
| 2168 | Fast foods, entree, chicken, breaded and fried, dark meat (drumstick or thigh) | Fast Foods | 25.00 mg | 6% |
| 2169 | Fast foods, mexican, burrito with beans and beef | Fast Foods | 25.00 mg | 6% |
| 2170 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce | Fast Foods | 25.00 mg | 6% |
| 2171 | Lamb, Canadian, loin, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 25.00 mg | 6% |
| 2172 | Arrowroot, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2173 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% |
| 2174 | Goose, wild (Canada goose), native, meat only, roasted | Poultry Products | 25.00 mg | 6% |
| 2175 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 25.00 mg | 6% |
| 2176 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 25.00 mg | 6% |
| 2177 | Candies, soft fruit and nut squares | Sweets | 25.00 mg | 6% |
| 2178 | Dessert, frozen yogourt, chocolate | Sweets | 25.00 mg | 6% |
| 2179 | Turkey, wing, smoked, cooked, with skin, bone removed | Poultry Products | 25.00 mg | 6% |
| 2180 | Turkey, light or dark meat, smoked, cooked, with skin, bone removed | Poultry Products | 25.00 mg | 6% |
| 2181 | Ostrich, inside leg, cooked | Poultry Products | 25.00 mg | 6% |
| 2182 | Ostrich, tip trimmed, cooked | Poultry Products | 25.00 mg | 6% |
| 2183 | Ostrich, top loin, cooked | Poultry Products | 25.00 mg | 6% |
| 2184 | Sausage, Italian, turkey, smoked | Sausages and Luncheon meats | 25.00 mg | 6% |
| 2185 | Sausage, smoked, turkey, hot | Sausages and Luncheon meats | 25.00 mg | 6% |
| 2186 | Game meat, native, ringed seal, meat, aged | Lamb, Veal and Game | 25.00 mg | 6% |
| 2187 | Game meat, native, walrus, meat, aged | Lamb, Veal and Game | 25.00 mg | 6% |
| 2188 | Game meat, native, moose, bone marrow, cooked | Lamb, Veal and Game | 25.00 mg | 6% |
| 2189 | Game meat, native, muskox, raw | Lamb, Veal and Game | 25.00 mg | 6% |
| 2190 | Soup, ramen noodles, beef flavour, dry | Soups, Sauces and Gravies | 25.00 mg | 6% |
| 2191 | Soup, ramen noodles, chicken flavour, dry | Soups, Sauces and Gravies | 25.00 mg | 6% |
| 2192 | Fast foods, pizza, cheese, meat and vegetable, regular crust, frozen, cooked | Fast Foods | 25.00 mg | 6% |
| 2193 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 25.00 mg | 6% |
| 2194 | Beef, chuck, cross rib steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 25.00 mg | 6% |
| 2195 | Beef, chuck, cross rib steak, boneless, lean, cooked, braised | Beef Products | 25.00 mg | 6% |
| 2196 | Pork, ground, medium, pan-fried | Pork Products | 25.00 mg | 6% |
| 2197 | Beef, loin, top sirloin roast, boneless, lean, raw | Beef Products | 25.00 mg | 6% |
| 2198 | Beef, loin, top sirloin steak, boneless, lean, raw | Beef Products | 25.00 mg | 6% |
| 2199 | Beef, composite cuts, steak/roast, lean and fat, cooked | Beef Products | 25.00 mg | 6% |
| 2200 | Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 25.00 mg | 6% |
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