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 2601–2650 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2601 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2602 | Instant breakfast, powder, prepared with 2% milk | Beverages | 22.00 mg | 5% |
| 2603 | Chicken, broiler, thigh, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 22.00 mg | 5% |
| 2604 | Game meat, native, sea lion, stellar, liver, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2605 | Game meat, native, sea lion, stellar, heart, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2606 | Game meat, native, sea lion, stellar, meat, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2607 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% |
| 2608 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 22.00 mg | 5% |
| 2609 | Dulce de leche (caramelized milk) | Sweets | 22.00 mg | 5% |
| 2610 | Fast foods, entree, chicken, breaded and fried, drumstick, meat and skin with breading | Fast Foods | 22.00 mg | 5% |
| 2611 | Fast foods, entree, chicken, breaded and fried, thigh, meat and skin with breading | Fast Foods | 22.00 mg | 5% |
| 2612 | Pulled pork in barbecue sauce | Mixed Dishes | 22.00 mg | 5% |
| 2613 | Wiener (frankfurter), low fat | Sausages and Luncheon meats | 22.00 mg | 5% |
| 2614 | Deli-meat, capicollo (cappocollo) | Sausages and Luncheon meats | 22.00 mg | 5% |
| 2615 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 22.00 mg | 5% |
| 2616 | Chicken, broiler, drumstick, meat, braised | Poultry Products | 22.00 mg | 5% |
| 2617 | Sausage, Italian, turkey, cooked | Sausages and Luncheon meats | 22.00 mg | 5% |
| 2618 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 22.00 mg | 5% |
| 2619 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 22.00 mg | 5% |
| 2620 | Babyfood, cereal, barley, with milk powder, prepared with water | Babyfoods | 22.00 mg | 5% |
| 2621 | Corn fritter | Baked Products | 22.00 mg | 5% |
| 2622 | Cheese, caraway | Dairy and Egg Products | 22.00 mg | 5% |
| 2623 | Hot chocolate, cocoa, homemade, prepared with whole milk | Beverages | 22.00 mg | 5% |
| 2624 | Chicken, broiler, light meat and skin, batter dipped, fried | Poultry Products | 22.00 mg | 5% |
| 2625 | Chicken, broiler, dark meat and skin, roasted | Poultry Products | 22.00 mg | 5% |
| 2626 | Chicken, broiler, light meat, stewed | Poultry Products | 22.00 mg | 5% |
| 2627 | Chicken, broiler, wing, meat, raw | Poultry Products | 22.00 mg | 5% |
| 2628 | Chicken, stewing, dark meat only, stewed | Poultry Products | 22.00 mg | 5% |
| 2629 | Duck, wild, native, breast, meat only, raw | Poultry Products | 22.00 mg | 5% |
| 2630 | Goose, domesticated, meat and skin, roasted | Poultry Products | 22.00 mg | 5% |
| 2631 | Guinea, meat and skin, raw | Poultry Products | 22.00 mg | 5% |
| 2632 | Squab (pigeon), meat and skin, raw | Poultry Products | 22.00 mg | 5% |
| 2633 | Turkey, all classes, giblets, raw | Poultry Products | 22.00 mg | 5% |
| 2634 | Chicken, stewing, meat only, stewed | Poultry Products | 22.00 mg | 5% |
| 2635 | Chicken, broiler, back, meat, raw | Poultry Products | 22.00 mg | 5% |
| 2636 | Chicken, broiler, back, meat, roasted | Poultry Products | 22.00 mg | 5% |
| 2637 | Chicken, broiler, breast, meat and skin, stewed | Poultry Products | 22.00 mg | 5% |
| 2638 | Chicken, broiler, drumstick, meat and skin, roasted | Poultry Products | 22.00 mg | 5% |
| 2639 | Chicken, broiler, drumstick, meat, roasted | Poultry Products | 22.00 mg | 5% |
| 2640 | Chicken, broiler, thigh, meat and skin, roasted | Poultry Products | 22.00 mg | 5% |
| 2641 | Deli-meat, salami, cooked, turkey | Sausages and Luncheon meats | 22.00 mg | 5% |
| 2642 | Deli-meat, chicken breast, cooked, extra lean | Sausages and Luncheon meats | 22.00 mg | 5% |
| 2643 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% |
| 2644 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 22.00 mg | 5% |
| 2645 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 22.00 mg | 5% |
| 2646 | Guava, common, raw | Fruits and fruit juices | 22.00 mg | 5% |
| 2647 | Orange peel, raw | Fruits and fruit juices | 22.00 mg | 5% |
| 2648 | Raspberry, raw | Fruits and fruit juices | 22.00 mg | 5% |
| 2649 | Pork, leg, whole, lean and fat, roasted | Pork Products | 22.00 mg | 5% |
| 2650 | Pork, leg, butt portion, lean, raw | Pork Products | 22.00 mg | 5% |
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