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 2751–2800 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2751 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2752 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2753 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2754 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2755 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2756 | Beef, heart, raw | Beef Products | 21.00 mg | 5% |
| 2757 | Beef, heart, simmered | Beef Products | 21.00 mg | 5% |
| 2758 | Beef, liver, braised | Beef Products | 21.00 mg | 5% |
| 2759 | Beef, pancreas, braised | Beef Products | 21.00 mg | 5% |
| 2760 | Beef, ground, lean, broiled | Beef Products | 21.00 mg | 5% |
| 2761 | Beef, brisket, lean and fat, 0mm (0") trim, braised | Beef Products | 21.00 mg | 5% |
| 2762 | Fish, hake (whiting), mixed species, raw | Finfish and Shellfish Products | 21.00 mg | 5% |
| 2763 | Fish, haddock, raw | Finfish and Shellfish Products | 21.00 mg | 5% |
| 2764 | Fish, monkfish (goosefish, anglerfish), raw | Finfish and Shellfish Products | 21.00 mg | 5% |
| 2765 | Lamb, New Zealand, foreshank, lean and fat, 6mm (1/4") trim, braised | Lamb, Veal and Game | 21.00 mg | 5% |
| 2766 | Lamb, New Zealand, frozen, leg, chop / steak, lean and fat, raw | Lamb, Veal and Game | 21.00 mg | 5% |
| 2767 | Lamb, New Zealand, frozen, leg, whole, lean, roasted | Lamb, Veal and Game | 21.00 mg | 5% |
| 2768 | Veal, milk-fed, rib chop, lean and fat, raw | Lamb, Veal and Game | 21.00 mg | 5% |
| 2769 | Game meat, rabbit, domestic, composite cuts, roasted | Lamb, Veal and Game | 21.00 mg | 5% |
| 2770 | Lamb, pancreas, raw | Lamb, Veal and Game | 21.00 mg | 5% |
| 2771 | Lamb, spleen, raw | Lamb, Veal and Game | 21.00 mg | 5% |
| 2772 | Lamb, spleen, braised | Lamb, Veal and Game | 21.00 mg | 5% |
| 2773 | Lamb, tongue, raw | Lamb, Veal and Game | 21.00 mg | 5% |
| 2774 | Lamb, Canadian, ground, raw | Lamb, Veal and Game | 21.00 mg | 5% |
| 2775 | Veal, grain-fed, rib chop, lean, raw | Lamb, Veal and Game | 21.00 mg | 5% |
| 2776 | Bread, egg, (challah), toasted | Baked Products | 21.00 mg | 5% |
| 2777 | Cake mix, gingerbread, dry, unprepared | Baked Products | 21.00 mg | 5% |
| 2778 | Cookie, raisin, soft-type | Baked Products | 21.00 mg | 5% |
| 2779 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 21.00 mg | 5% |
| 2780 | Dessert, frozen, pudding pop, chocolate | Sweets | 21.00 mg | 5% |
| 2781 | Sweets, syrups, maple, bulk | Sweets | 21.00 mg | 5% |
| 2782 | Meat sticks, beef, non-refrigerated, smoked | Sausages and Luncheon meats | 21.00 mg | 5% |
| 2783 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 21.00 mg | 5% |
| 2784 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 2785 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 2786 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 2787 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 2788 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 2789 | Fast foods, breakfast, english muffin with butter | Fast Foods | 21.00 mg | 5% |
| 2790 | Fast foods, breakfast, english muffin with cheese and sausage | Fast Foods | 21.00 mg | 5% |
| 2791 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 21.00 mg | 5% |
| 2792 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 21.00 mg | 5% |
| 2793 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain | Fast Foods | 21.00 mg | 5% |
| 2794 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments | Fast Foods | 21.00 mg | 5% |
| 2795 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 21.00 mg | 5% |
| 2796 | Fast foods, sandwiches and burgers, hamburger, regular, double patty, with condiments | Fast Foods | 21.00 mg | 5% |
| 2797 | Fast foods, sandwiches and burgers, hamburger, large, triple patty, with condiments | Fast Foods | 21.00 mg | 5% |
| 2798 | Lamb, Canadian, shoulder, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 21.00 mg | 5% |
| 2799 | Beef, ground, extra lean, raw | Beef Products | 21.00 mg | 5% |
| 2800 | Deli-meat, turkey breast, cooked, fat free, sliced | Sausages and Luncheon meats | 21.00 mg | 5% |
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