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 2651–2700 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2651 | POPEYES, Fried Chicken, Mild, Drumstick, meat only, skin and breading removed | Fast Foods | 25.00 mg | 6% |
| 2652 | KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat and skin with breading | Fast Foods | 25.00 mg | 6% |
| 2653 | KFC, Fried Chicken, EXTRA CRISPY, Wing, meat only, skin and breading removed | Fast Foods | 25.00 mg | 6% |
| 2654 | KFC, Fried Chicken, ORIGINAL RECIPE, Skin and Breading | Fast Foods | 25.00 mg | 6% |
| 2655 | Pizza, meat and vegetable topping, regular crust, frozen, cooked | Fast Foods | 25.00 mg | 6% |
| 2656 | Candies, soft fruit and nut squares | Sweets | 25.00 mg | 6% |
| 2657 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 25.00 mg | 6% |
| 2658 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 25.00 mg | 6% |
| 2659 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2660 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 25.00 mg | 6% |
| 2661 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 25.00 mg | 6% |
| 2662 | Potatoes, microwaved, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2663 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2664 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2665 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2666 | DOMINO'S 14" Sausage Pizza, Crunchy Thin Crust | Fast Foods | 25.00 mg | 6% |
| 2667 | DOMINO'S 14" Pepperoni Pizza, Crunchy Thin Crust | Fast Foods | 25.00 mg | 6% |
| 2668 | PIZZA HUT 14" Pepperoni Pizza, THIN 'N CRISPY Crust | Fast Foods | 25.00 mg | 6% |
| 2669 | Fast Food, Pizza Chain, 14" pizza, sausage topping, thin crust | Fast Foods | 25.00 mg | 6% |
| 2670 | POPEYES, Fried Chicken, Mild, Breast, meat and skin with breading | Fast Foods | 25.00 mg | 6% |
| 2671 | BURGER KING, Premium Fish Sandwich | Fast Foods | 25.00 mg | 6% |
| 2672 | BURGER KING, Hamburger | Fast Foods | 25.00 mg | 6% |
| 2673 | CHICK-FIL-A, hash browns | Fast Foods | 25.00 mg | 6% |
| 2674 | Fast foods, fish sandwich, with tartar sauce | Fast Foods | 25.00 mg | 6% |
| 2675 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 25.00 mg | 6% |
| 2676 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 25.00 mg | 6% |
| 2677 | Nuts, coconut water (liquid from coconuts) | Nut and Seed Products | 25.00 mg | 6% |
| 2678 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2679 | Potatoes, baked, flesh, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2680 | Potatoes, baked, flesh, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2681 | Beans, snap, green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2682 | Babyfood, peas and brown rice | Baby Foods | 25.00 mg | 6% |
| 2683 | OLIVE GARDEN, chicken parmigiana without pasta | Restaurant Foods | 25.00 mg | 6% |
| 2684 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 25.00 mg | 6% |
| 2685 | Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 25.00 mg | 6% |
| 2686 | Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 25.00 mg | 6% |
| 2687 | Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 25.00 mg | 6% |
| 2688 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2689 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2690 | Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2691 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2692 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2693 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2694 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2695 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2696 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2697 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2698 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2699 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2700 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
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