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 2201–2250 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Turkey, all classes, breast, meat and skin, cooked, roasted | Poultry Products | 27.00 mg | 6% |
| 2202 | Turkey, whole, dark meat, meat and skin, cooked, roasted | Poultry Products | 27.00 mg | 6% |
| 2203 | Turkey, whole, meat only, raw | Poultry Products | 27.00 mg | 6% |
| 2204 | Chicken, broilers or fryers, light meat, meat only, cooked, roasted | Poultry Products | 27.00 mg | 6% |
| 2205 | Chicken, broilers or fryers, light meat, meat only, raw | Poultry Products | 27.00 mg | 6% |
| 2206 | Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour | Poultry Products | 27.00 mg | 6% |
| 2207 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 27.00 mg | 6% |
| 2208 | Cheese food, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 27.00 mg | 6% |
| 2209 | Cheese food, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 27.00 mg | 6% |
| 2210 | Cheese, muenster | Dairy and Egg Products | 27.00 mg | 6% |
| 2211 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 27.00 mg | 6% |
| 2212 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 27.00 mg | 6% |
| 2213 | Turkey, whole, back, meat only, cooked, roasted | Poultry Products | 27.00 mg | 6% |
| 2214 | Turkey, whole, dark meat, cooked, roasted | Poultry Products | 27.00 mg | 6% |
| 2215 | Chicken, broilers or fryers, breast, meat and skin, cooked, roasted | Poultry Products | 27.00 mg | 6% |
| 2216 | Chicken, broilers or fryers, meat only, cooked, fried | Poultry Products | 27.00 mg | 6% |
| 2217 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 27.00 mg | 6% |
| 2218 | Cheese spread, American or Cheddar cheese base, reduced fat | Dairy and Egg Products | 27.00 mg | 6% |
| 2219 | Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D | Dairy and Egg Products | 27.00 mg | 6% |
| 2220 | Cheese, monterey | Dairy and Egg Products | 27.00 mg | 6% |
| 2221 | DIGIORNO Pizza, pepperoni topping, rising crust, frozen, baked | Fast Foods | 27.00 mg | 6% |
| 2222 | DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked | Fast Foods | 27.00 mg | 6% |
| 2223 | KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat only, skin and breading removed | Fast Foods | 27.00 mg | 6% |
| 2224 | TACO BELL, Taco Salad | Fast Foods | 27.00 mg | 6% |
| 2225 | BURGER KING, Chicken Strips | Fast Foods | 27.00 mg | 6% |
| 2226 | Pizza, meat and vegetable topping, rising crust, frozen, cooked | Fast Foods | 27.00 mg | 6% |
| 2227 | Fast foods, hamburger; single, regular patty; plain | Fast Foods | 27.00 mg | 6% |
| 2228 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 27.00 mg | 6% |
| 2229 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 27.00 mg | 6% |
| 2230 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 27.00 mg | 6% |
| 2231 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 2232 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 2233 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 2234 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 2235 | Collards, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 2236 | Broccoli raab, cooked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 2237 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 27.00 mg | 6% |
| 2238 | DIGIORNO Pizza, cheese topping, rising crust, frozen, baked | Fast Foods | 27.00 mg | 6% |
| 2239 | DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked | Fast Foods | 27.00 mg | 6% |
| 2240 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 27.00 mg | 6% |
| 2241 | BURGER KING, french fries | Fast Foods | 27.00 mg | 6% |
| 2242 | McDONALD'S, FILET-O-FISH | Fast Foods | 27.00 mg | 6% |
| 2243 | Fast foods, fish sandwich, with tartar sauce and cheese | Fast Foods | 27.00 mg | 6% |
| 2244 | Candies, coconut bar, not chocolate covered | Sweets | 27.00 mg | 6% |
| 2245 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 27.00 mg | 6% |
| 2246 | Beef, cured, breakfast strips, cooked | Beef Products | 27.00 mg | 6% |
| 2247 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 2248 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 2249 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 27.00 mg | 6% |
| 2250 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 27.00 mg | 6% |
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