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 2551–2600 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2551 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments | Fast Foods | 22.00 mg | 5% |
| 2552 | Fast foods, sandwiches and burgers, roast beef sandwich, plain | Fast Foods | 22.00 mg | 5% |
| 2553 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, with tuna salad, lettuce and tomatoes | Fast Foods | 22.00 mg | 5% |
| 2554 | Fast foods, side dish, potato, baked, topped with cheese sauce | Fast Foods | 22.00 mg | 5% |
| 2555 | Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments and vegetables | Fast Foods | 22.00 mg | 5% |
| 2556 | Cheese, cream, fat free | Dairy and Egg Products | 22.00 mg | 5% |
| 2557 | Beef, hip, rump roast, lean and fat, 3mm (1/8") trim, raw | Beef Products | 22.00 mg | 5% |
| 2558 | Lamb, Canadian, composite cuts, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2559 | Lamb, Canadian, foreshank, lean and fat, 3mm trim (1/8''), raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2560 | Lamb, Canadian, foreshank, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 22.00 mg | 5% |
| 2561 | Lamb, Canadian, loin, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2562 | Pepper, serrano, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2563 | Cracker, cheese, reduced fat | Baked Products | 22.00 mg | 5% |
| 2564 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% |
| 2565 | Veal, grain-fed, shoulder, blade steak, lean and fat, braised | Lamb, Veal and Game | 22.00 mg | 5% |
| 2566 | Veal, milk-fed, shoulder, blade steak, lean, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2567 | Goose, wild (Canada goose), native, breast, meat and skin, roasted | Poultry Products | 22.00 mg | 5% |
| 2568 | Goose, wild (Canada goose), native, leg, meat and skin, roasted | Poultry Products | 22.00 mg | 5% |
| 2569 | Soup, pea, green, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 22.00 mg | 5% |
| 2570 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2571 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2572 | Quail, cooked, total edible | Poultry Products | 22.00 mg | 5% |
| 2573 | Pheasant, cooked, total edible | Poultry Products | 22.00 mg | 5% |
| 2574 | Cheese, processed product, cheddar, slices, low sodium | Dairy and Egg Products | 22.00 mg | 5% |
| 2575 | Ostrich, fan, raw | Poultry Products | 22.00 mg | 5% |
| 2576 | Ostrich, inside leg, raw | Poultry Products | 22.00 mg | 5% |
| 2577 | Ostrich, round, raw | Poultry Products | 22.00 mg | 5% |
| 2578 | Ostrich, tenderloin, raw | Poultry Products | 22.00 mg | 5% |
| 2579 | Ostrich, tip trimmed, raw | Poultry Products | 22.00 mg | 5% |
| 2580 | Ostrich, top loin, raw | Poultry Products | 22.00 mg | 5% |
| 2581 | Deli-meat, salami, Italian, pork | Sausages and Luncheon meats | 22.00 mg | 5% |
| 2582 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal and Game | 22.00 mg | 5% |
| 2583 | Game meat, elk, ground, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2584 | Tamale (Navajo) | Mixed Dishes | 22.00 mg | 5% |
| 2585 | Fish, burbot (loche), native, skin, raw | Finfish and Shellfish Products | 22.00 mg | 5% |
| 2586 | Lentils, pink, boiled | Legumes and Legume Products | 22.00 mg | 5% |
| 2587 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 22.00 mg | 5% |
| 2588 | Pork, loin, rib roast, boneless, lean and fat, raw | Pork Products | 22.00 mg | 5% |
| 2589 | Sweets, butter, maple | Sweets | 22.00 mg | 5% |
| 2590 | Pork, cured, ham, shank, bone-in, separable lean only, unheated | Pork Products | 22.00 mg | 5% |
| 2591 | Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 22.00 mg | 5% |
| 2592 | Pork, cured, ham, slice, bone-in, separable lean and fat, unheated | Pork Products | 22.00 mg | 5% |
| 2593 | Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 22.00 mg | 5% |
| 2594 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2595 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 22.00 mg | 5% |
| 2596 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2597 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2598 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2599 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2600 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
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