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 2501–2550 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Sausage, Bratwurst, chicken, cooked | Sausages and Luncheon meats | 23.00 mg | 5% |
| 2502 | Game meat, native, bearded seal, intestine, raw | Lamb, Veal and Game | 23.00 mg | 5% |
| 2503 | Game meat, native, beluga, muktuk, boiled | Lamb, Veal and Game | 23.00 mg | 5% |
| 2504 | Fish, arctic char, native, meat and skin, raw | Finfish and Shellfish Products | 23.00 mg | 5% |
| 2505 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 23.00 mg | 5% |
| 2506 | Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 23.00 mg | 5% |
| 2507 | Beef, chuck, blade steak, with bone, lean, cooked, braised | Beef Products | 23.00 mg | 5% |
| 2508 | Beef, loin, tenderloin, steak, lean, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 2509 | Beef, loin, top sirloin steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 23.00 mg | 5% |
| 2510 | Beef, composite cuts, steak/roast, lean and fat, raw | Beef Products | 23.00 mg | 5% |
| 2511 | sweets, syrups, maple, prepackaged | Sweets | 23.00 mg | 5% |
| 2512 | Sweets, sugars, maple, granulated | Sweets | 23.00 mg | 5% |
| 2513 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 23.00 mg | 5% |
| 2514 | Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 23.00 mg | 5% |
| 2515 | Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted | Pork Products | 23.00 mg | 5% |
| 2516 | Pork, cured, ham, slice, bone-in, separable lean only, unheated | Pork Products | 23.00 mg | 5% |
| 2517 | Chicken breast tenders, breaded, uncooked | Poultry Products | 23.00 mg | 5% |
| 2518 | Egg roll, vegetable, refrigerated, heated | Mixed Dishes | 23.00 mg | 5% |
| 2519 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2520 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2521 | Bread, Irish soda, homemade | Baked Products | 23.00 mg | 5% |
| 2522 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2523 | Fast foods, pizza, cheese, thick crust | Fast Foods | 23.00 mg | 5% |
| 2524 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 23.00 mg | 5% |
| 2525 | Fast foods, pizza, cheese and pepperoni, thick crust | Fast Foods | 23.00 mg | 5% |
| 2526 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2527 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2528 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2529 | Chicken, broiler, back, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 23.00 mg | 5% |
| 2530 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 23.00 mg | 5% |
| 2531 | Salad, taco, with salsa, homemade | Mixed Dishes | 23.00 mg | 5% |
| 2532 | Fast foods, sandwiches and burgers, grilled chicken sandwich with lettuce, tomato and spread | Fast Foods | 23.00 mg | 5% |
| 2533 | Stir fry with tofu | Mixed Dishes | 23.00 mg | 5% |
| 2534 | Fast foods, entree, chicken, breaded and fried, skin and breading from all pieces | Fast Foods | 23.00 mg | 5% |
| 2535 | Candies, candy bits, yogourt covered | Sweets | 23.00 mg | 5% |
| 2536 | Pork, composite cuts, leg, loin and shoulder, lean and fat, raw | Pork Products | 23.00 mg | 5% |
| 2537 | Chicken nuggets, dark and white meat, pre-cooked, frozen, not heated | Poultry Products | 23.00 mg | 5% |
| 2538 | Bread, garlic | Baked Products | 23.00 mg | 5% |
| 2539 | Deli-meat, salami (Genoa), dry cured | Sausages and Luncheon meats | 23.00 mg | 5% |
| 2540 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 23.00 mg | 5% |
| 2541 | Chicken, broiler, thigh, meat and skin, braised | Poultry Products | 23.00 mg | 5% |
| 2542 | Beef, chuck, short ribs, boneless, lean, 0mm trim, braised | Beef Products | 23.00 mg | 5% |
| 2543 | Spaghetti and meatballs, restaurant prepared | Mixed Dishes | 23.00 mg | 5% |
| 2544 | Snacks, fruit leather, bar | Snacks | 22.00 mg | 5% |
| 2545 | Candies, caramels, chocolate flavour roll | Sweets | 22.00 mg | 5% |
| 2546 | Sweets, gelatin, dry powder, unsweetened | Sweets | 22.00 mg | 5% |
| 2547 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 22.00 mg | 5% |
| 2548 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 22.00 mg | 5% |
| 2549 | Fast foods, entree, scallops, breaded and fried | Fast Foods | 22.00 mg | 5% |
| 2550 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables | Fast Foods | 22.00 mg | 5% |
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