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 2401–2450 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Chicken, broiler, leg, meat and skin, roasted | Poultry Products | 23.00 mg | 5% |
| 2402 | Chicken, broiler, leg, meat, raw | Poultry Products | 23.00 mg | 5% |
| 2403 | Chicken, roasting, meat only, raw | Poultry Products | 23.00 mg | 5% |
| 2404 | Chicken, roasting, light meat, roasted | Poultry Products | 23.00 mg | 5% |
| 2405 | Chicken, stewing, light meat only, stewed | Poultry Products | 23.00 mg | 5% |
| 2406 | Chicken, stewing, dark meat only, raw | Poultry Products | 23.00 mg | 5% |
| 2407 | Chicken, capons, meat, skin, giblets and neck, roasted | Poultry Products | 23.00 mg | 5% |
| 2408 | Quail, meat and skin, raw | Poultry Products | 23.00 mg | 5% |
| 2409 | Chicken, broiler, thigh, meat, raw | Poultry Products | 23.00 mg | 5% |
| 2410 | Cereal, hot, cream of rice, dry | Breakfast cereals | 23.00 mg | 5% |
| 2411 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 23.00 mg | 5% |
| 2412 | Cereal, hot, cream of wheat, instant: apple and cinnamon, dry | Breakfast cereals | 23.00 mg | 5% |
| 2413 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 23.00 mg | 5% |
| 2414 | Pork, loin, whole, lean, raw | Pork Products | 23.00 mg | 5% |
| 2415 | Pork, loin, rib chop (rib end), bone-in, lean and fat, raw | Pork Products | 23.00 mg | 5% |
| 2416 | Pork, loin, sirloin chop, bone-in, lean and fat, raw | Pork Products | 23.00 mg | 5% |
| 2417 | Pork, loin, sirloin chop, bone-in, lean and fat, broiled | Pork Products | 23.00 mg | 5% |
| 2418 | Pork, shoulder, picnic (arm), lean, braised | Pork Products | 23.00 mg | 5% |
| 2419 | Pork, shoulder, blade portion, bone-in, lean and fat, braised | Pork Products | 23.00 mg | 5% |
| 2420 | Pork, pancreas, braised | Pork Products | 23.00 mg | 5% |
| 2421 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, pan-fried | Pork Products | 23.00 mg | 5% |
| 2422 | Pork, loin, rib half (country-style ribs), lean and fat, braised | Pork Products | 23.00 mg | 5% |
| 2423 | Pork, loin, rib half (country-style ribs), lean, raw | Pork Products | 23.00 mg | 5% |
| 2424 | Pork, loin, rib half (country-style ribs), lean, braised | Pork Products | 23.00 mg | 5% |
| 2425 | Pork, loin, sirloin steak, boneless, lean, raw | Pork Products | 23.00 mg | 5% |
| 2426 | Pork, shoulder, butt, blade (boneless), lean, raw | Pork Products | 23.00 mg | 5% |
| 2427 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2428 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2429 | Lotus root, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2430 | Onion, Welsh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2431 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2432 | Pumpkin, canned | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2433 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2434 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2435 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2436 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2437 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2438 | Brussels sprouts, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2439 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2440 | Potato, flesh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2441 | Potato, skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2442 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2443 | Beets, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2444 | Beets, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2445 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2446 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2447 | Beef, brisket, lean, 0mm (0") trim, raw | Beef Products | 23.00 mg | 5% |
| 2448 | Beef, brisket, lean, 0mm (0") trim, braised | Beef Products | 23.00 mg | 5% |
| 2449 | Fish, catfish, channel (bullhead), wild, raw | Finfish and Shellfish Products | 23.00 mg | 5% |
| 2450 | Fish, ocean perch, Atlantic, raw | Finfish and Shellfish Products | 23.00 mg | 5% |
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