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 2451–2500 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Fish, scup (porgy), raw | Finfish and Shellfish Products | 23.00 mg | 5% |
| 2452 | Fish, tuna, light, canned in water, drained, salted | Finfish and Shellfish Products | 23.00 mg | 5% |
| 2453 | Fish, whitefish, lake, mixed species, native, smoked | Finfish and Shellfish Products | 23.00 mg | 5% |
| 2454 | Fish, catfish, channel (bullhead), farmed, baked or broiled | Finfish and Shellfish Products | 23.00 mg | 5% |
| 2455 | Fish, halibut, Atlantic or Pacific, raw | Finfish and Shellfish Products | 23.00 mg | 5% |
| 2456 | Lamb, Canadian, foreshank, lean, cooked | Lamb, Veal and Game | 23.00 mg | 5% |
| 2457 | Lamb, New Zealand, foreshank, lean, braised | Lamb, Veal and Game | 23.00 mg | 5% |
| 2458 | Lamb, New Zealand, frozen, loin chop, lean, raw | Lamb, Veal and Game | 23.00 mg | 5% |
| 2459 | Veal, milk-fed, rib chop, lean, raw | Lamb, Veal and Game | 23.00 mg | 5% |
| 2460 | Veal, milk-fed, shoulder, whole, lean and fat, roasted | Lamb, Veal and Game | 23.00 mg | 5% |
| 2461 | Veal, milk-fed, shoulder, whole, lean, roasted | Lamb, Veal and Game | 23.00 mg | 5% |
| 2462 | Game meat, native, bear, simmered | Lamb, Veal and Game | 23.00 mg | 5% |
| 2463 | Game meat, deer (venison), raw | Lamb, Veal and Game | 23.00 mg | 5% |
| 2464 | Game meat, elk, raw | Lamb, Veal and Game | 23.00 mg | 5% |
| 2465 | Lamb, liver, pan-fried | Lamb, Veal and Game | 23.00 mg | 5% |
| 2466 | Veal, liver, pan-fried | Lamb, Veal and Game | 23.00 mg | 5% |
| 2467 | Veal, thymus, raw | Lamb, Veal and Game | 23.00 mg | 5% |
| 2468 | Bagel, cinnamon-raisin, toasted | Baked Products | 23.00 mg | 5% |
| 2469 | Cracker, saltine (also oyster, soda, soup) | Baked Products | 23.00 mg | 5% |
| 2470 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 23.00 mg | 5% |
| 2471 | Muffin, corn, homemade, with 2% milk | Baked Products | 23.00 mg | 5% |
| 2472 | Waffle, plain, frozen, ready-to-heat | Baked Products | 23.00 mg | 5% |
| 2473 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 23.00 mg | 5% |
| 2474 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 23.00 mg | 5% |
| 2475 | Fast foods, entree, chicken, breaded and fried, light meat (breast or wing) | Fast Foods | 23.00 mg | 5% |
| 2476 | Fast foods, mexican, burrito with beans, cheese and beef | Fast Foods | 23.00 mg | 5% |
| 2477 | Fast foods, mexican, burrito with beef, cheese and chili | Fast Foods | 23.00 mg | 5% |
| 2478 | Fast foods, mexican, chimichanga with beef, cheese and red chili peppers | Fast Foods | 23.00 mg | 5% |
| 2479 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments | Fast Foods | 23.00 mg | 5% |
| 2480 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with bacon and condiments | Fast Foods | 23.00 mg | 5% |
| 2481 | Fast foods, sandwiches and burgers, roast beef sandwich with cheese | Fast Foods | 23.00 mg | 5% |
| 2482 | Fast foods, side dish, potato, baked, topped with cheese sauce and bacon | Fast Foods | 23.00 mg | 5% |
| 2483 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 23.00 mg | 5% |
| 2484 | Fast foods, side dish, potato, baked, topped with sour cream and chives | Fast Foods | 23.00 mg | 5% |
| 2485 | Lamb, Canadian, shoulder, whole , lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 23.00 mg | 5% |
| 2486 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 23.00 mg | 5% |
| 2487 | Veal, grain-fed, shoulder, blade steak, lean and fat, raw | Lamb, Veal and Game | 23.00 mg | 5% |
| 2488 | Veal, milk-fed, shoulder, blade steak, lean and fat, braised | Lamb, Veal and Game | 23.00 mg | 5% |
| 2489 | Veal, grain-fed, shoulder, blade steak, lean, raw | Lamb, Veal and Game | 23.00 mg | 5% |
| 2490 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2491 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 23.00 mg | 5% |
| 2492 | Sauce, adobo fresco | Soups, Sauces and Gravies | 23.00 mg | 5% |
| 2493 | Meatless, fish sticks | Legumes and Legume Products | 23.00 mg | 5% |
| 2494 | Meatless, luncheon slices | Legumes and Legume Products | 23.00 mg | 5% |
| 2495 | Vegetarian fillets, meatless | Legumes and Legume Products | 23.00 mg | 5% |
| 2496 | Turkey, drumstick, smoked, cooked, with skin, bone removed | Poultry Products | 23.00 mg | 5% |
| 2497 | Ostrich, ground, cooked, pan-broiled | Poultry Products | 23.00 mg | 5% |
| 2498 | Ostrich, inside strip, raw | Poultry Products | 23.00 mg | 5% |
| 2499 | Ostrich, outside leg, raw | Poultry Products | 23.00 mg | 5% |
| 2500 | Ostrich, outside strip, raw | Poultry Products | 23.00 mg | 5% |
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