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 2351–2400 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 2352 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 2353 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 2354 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 2355 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 2356 | Fish, cod (gray cod), pacific, baked or broiled | Finfish and Shellfish Products | 24.00 mg | 6% |
| 2357 | Lamb, Canadian, shoulder, whole, lean, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2358 | Lamb, New Zealand, leg, chop / steak, lean, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2359 | Lamb, New Zealand, rib, lean, roasted | Lamb, Veal and Game | 24.00 mg | 6% |
| 2360 | Veal, composite cuts, lean and fat, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2361 | Veal, loin, lean and fat, braised | Lamb, Veal and Game | 24.00 mg | 6% |
| 2362 | Veal, rib, lean, roasted | Lamb, Veal and Game | 24.00 mg | 6% |
| 2363 | Veal, shoulder, blade, lean and fat, roasted | Lamb, Veal and Game | 24.00 mg | 6% |
| 2364 | Veal, shoulder, blade, lean, roasted | Lamb, Veal and Game | 24.00 mg | 6% |
| 2365 | Veal, sirloin, lean and fat, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2366 | Veal, ground, broiled | Lamb, Veal and Game | 24.00 mg | 6% |
| 2367 | Game meat, deer (venison), roasted | Lamb, Veal and Game | 24.00 mg | 6% |
| 2368 | Game meat, elk, roasted | Lamb, Veal and Game | 24.00 mg | 6% |
| 2369 | Game meat, horse, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2370 | Game meat, squirrel, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2371 | Lamb, heart, braised | Lamb, Veal and Game | 24.00 mg | 6% |
| 2372 | Veal, kidney, braised | Lamb, Veal and Game | 24.00 mg | 6% |
| 2373 | Veal, pancreas, braised | Lamb, Veal and Game | 24.00 mg | 6% |
| 2374 | Veal, thymus, braised | Lamb, Veal and Game | 24.00 mg | 6% |
| 2375 | Lamb, Canadian, ground, cooked | Lamb, Veal and Game | 24.00 mg | 6% |
| 2376 | Veal, grain-fed, loin chop, lean and fat, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2377 | Veal, grain-fed, shoulder, whole, lean and fat, roasted | Lamb, Veal and Game | 24.00 mg | 6% |
| 2378 | Veal, grain-fed, shoulder, whole, lean, roasted | Lamb, Veal and Game | 24.00 mg | 6% |
| 2379 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 24.00 mg | 6% |
| 2380 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 24.00 mg | 6% |
| 2381 | Cookie, chocolate chip, refrigerated dough | Baked Products | 24.00 mg | 6% |
| 2382 | Cracker, matzo, egg | Baked Products | 24.00 mg | 6% |
| 2383 | Cracker meal | Baked Products | 24.00 mg | 6% |
| 2384 | Croissant, cheese, commercial | Baked Products | 24.00 mg | 6% |
| 2385 | English muffin, plain (also sourdough) | Baked Products | 24.00 mg | 6% |
| 2386 | Hush puppy, homemade | Baked Products | 24.00 mg | 6% |
| 2387 | Roll, hamburger / hot dog, plain | Baked Products | 24.00 mg | 6% |
| 2388 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 24.00 mg | 6% |
| 2389 | Cheese, blue | Dairy and Egg Products | 23.00 mg | 5% |
| 2390 | Hot chocolate, cocoa, homemade, prepared with 2% milk | Beverages | 23.00 mg | 5% |
| 2391 | Cheese fondue | Dairy and Egg Products | 23.00 mg | 5% |
| 2392 | Cheese, Mexican, queso chihuahua | Dairy and Egg Products | 23.00 mg | 5% |
| 2393 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 23.00 mg | 5% |
| 2394 | Chicken, broiler, meat, skin, giblets and neck, roasted | Poultry Products | 23.00 mg | 5% |
| 2395 | Chicken, broiler, meat and skin, roasted | Poultry Products | 23.00 mg | 5% |
| 2396 | Chicken, broiler, light meat and skin, raw | Poultry Products | 23.00 mg | 5% |
| 2397 | Chicken, broiler, dark meat, raw | Poultry Products | 23.00 mg | 5% |
| 2398 | Chicken, broiler, dark meat, roasted | Poultry Products | 23.00 mg | 5% |
| 2399 | Chicken, broiler, back, meat and skin, flour coated, fried | Poultry Products | 23.00 mg | 5% |
| 2400 | Chicken, broiler, drumstick, meat and skin, flour coated, fried | Poultry Products | 23.00 mg | 5% |
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