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 2701–2750 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2701 | Cracker, milk | Baked Products | 22.00 mg | 5% |
| 2702 | Pie, pecan, commercial | Baked Products | 22.00 mg | 5% |
| 2703 | Cheese, cheshire | Dairy and Egg Products | 21.00 mg | 5% |
| 2704 | Cheese, limburger | Dairy and Egg Products | 21.00 mg | 5% |
| 2705 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 21.00 mg | 5% |
| 2706 | Chicken, broiler, meat, skin, giblets and neck, batter dipped, fried | Poultry Products | 21.00 mg | 5% |
| 2707 | Chicken, broiler, meat and skin, batter dipped, fried | Poultry Products | 21.00 mg | 5% |
| 2708 | Chicken, broiler, meat only, stewed | Poultry Products | 21.00 mg | 5% |
| 2709 | Chicken, broiler, leg, meat, stewed | Poultry Products | 21.00 mg | 5% |
| 2710 | Chicken, broiler, thigh, meat and skin, batter dipped, fried | Poultry Products | 21.00 mg | 5% |
| 2711 | Chicken, broiler, wing, meat, fried | Poultry Products | 21.00 mg | 5% |
| 2712 | Chicken, broiler, wing, meat, roasted | Poultry Products | 21.00 mg | 5% |
| 2713 | Chicken, roasting, meat only, roasted | Poultry Products | 21.00 mg | 5% |
| 2714 | Chicken, capons, meat, skin, giblets and neck, raw | Poultry Products | 21.00 mg | 5% |
| 2715 | Chicken, capon, meat and skin, raw | Poultry Products | 21.00 mg | 5% |
| 2716 | Pheasant, breast, meat only, raw | Poultry Products | 21.00 mg | 5% |
| 2717 | Turkey, all classes, gizzard, simmered | Poultry Products | 21.00 mg | 5% |
| 2718 | Turkey, all classes, heart, raw | Poultry Products | 21.00 mg | 5% |
| 2719 | Turkey, broiler, breast, meat and skin, roasted | Poultry Products | 21.00 mg | 5% |
| 2720 | Turkey, broiler, breast, meat only, roasted | Poultry Products | 21.00 mg | 5% |
| 2721 | Chicken, cornish game hens, meat only, raw | Poultry Products | 21.00 mg | 5% |
| 2722 | Chicken, broiler, drumstick, meat, stewed | Poultry Products | 21.00 mg | 5% |
| 2723 | Chicken, broiler, thigh, meat, stewed | Poultry Products | 21.00 mg | 5% |
| 2724 | Chicken, ground, lean, raw | Poultry Products | 21.00 mg | 5% |
| 2725 | Deli-meat, turkey breast, cooked, sliced | Sausages and Luncheon meats | 21.00 mg | 5% |
| 2726 | Loganberry, frozen | Fruits and fruit juices | 21.00 mg | 5% |
| 2727 | Papaya, raw | Fruits and fruit juices | 21.00 mg | 5% |
| 2728 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 21.00 mg | 5% |
| 2729 | Soursop, raw | Fruits and fruit juices | 21.00 mg | 5% |
| 2730 | Sugar-apple, raw | Fruits and fruit juices | 21.00 mg | 5% |
| 2731 | Pork, leg, shank portion, lean, raw | Pork Products | 21.00 mg | 5% |
| 2732 | Pork, loin, whole, lean and fat, raw | Pork Products | 21.00 mg | 5% |
| 2733 | Pork, loin, centre cut (centre chop), bone-in, lean, braised | Pork Products | 21.00 mg | 5% |
| 2734 | Pork, loin, centre cut (centre chop), bone-in, lean, roasted | Pork Products | 21.00 mg | 5% |
| 2735 | Pork, loin, rib chop (rib end), bone-in, lean and fat, roasted | Pork Products | 21.00 mg | 5% |
| 2736 | Pork, shoulder, whole, lean, raw | Pork Products | 21.00 mg | 5% |
| 2737 | Pork, shoulder, blade portion, bone-in, lean and fat, broiled | Pork Products | 21.00 mg | 5% |
| 2738 | Pork, cured, back bacon, grilled | Pork Products | 21.00 mg | 5% |
| 2739 | Pork, loin, rib chop (rib end), bone-in, lean, pan-fried | Pork Products | 21.00 mg | 5% |
| 2740 | Pork, loin, rib half (country-style ribs), lean and fat, raw | Pork Products | 21.00 mg | 5% |
| 2741 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2742 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2743 | Cassava (manioc), raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2744 | Collards, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2745 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2746 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2747 | Watercress, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2748 | Yam, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2749 | Shallot, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2750 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
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