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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2751 | Fish, sheefish, raw (Alaska Native) | American Indian/Alaska Native Foods | 25.00 mg | 6% |
| 2752 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 25.00 mg | 6% |
| 2753 | Crackers, cream, Gamesa Sabrosas | Baked Products | 25.00 mg | 6% |
| 2754 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 25.00 mg | 6% |
| 2755 | Game meat, elk, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2756 | Veal, ground, cooked, broiled | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2757 | Veal, sirloin, separable lean and fat, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2758 | Veal, shoulder, blade, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2759 | Veal, shoulder, whole (arm and blade), separable lean only, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2760 | Lamb, New Zealand, imported, rack - partly frenched, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2761 | Game meat, horse, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2762 | Game meat, deer, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2763 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 24.00 mg | 6% |
| 2764 | Hush puppies, prepared from recipe | Baked Products | 24.00 mg | 6% |
| 2765 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 24.00 mg | 6% |
| 2766 | Croissants, cheese | Baked Products | 24.00 mg | 6% |
| 2767 | Cookies, chocolate chip, refrigerated dough | Baked Products | 24.00 mg | 6% |
| 2768 | Bread, reduced-calorie, oatmeal | Baked Products | 24.00 mg | 6% |
| 2769 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 24.00 mg | 6% |
| 2770 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 24.00 mg | 6% |
| 2771 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2772 | Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2773 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2774 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2775 | Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 2776 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 24.00 mg | 6% |
| 2777 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8"fat, choice, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 2778 | Beef, ground, 93% lean meat /7% fat, patty, cooked, pan-broiled | Beef Products | 24.00 mg | 6% |
| 2779 | Beef, New Zealand, imported, eye round, separable lean and fat, cooked, slow roasted | Beef Products | 24.00 mg | 6% |
| 2780 | Beef, New Zealand, imported, tenderloin, separable lean only, raw | Beef Products | 24.00 mg | 6% |
| 2781 | Beef, New Zealand, imported, striploin, separable lean only, cooked, fast fried | Beef Products | 24.00 mg | 6% |
| 2782 | Beef, New Zealand, imported, eye round, separable lean only, cooked, slow roasted | Beef Products | 24.00 mg | 6% |
| 2783 | Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 24.00 mg | 6% |
| 2784 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2785 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 24.00 mg | 6% |
| 2786 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 24.00 mg | 6% |
| 2787 | Roast beef spread | Sausages and Luncheon Meats | 24.00 mg | 6% |
| 2788 | Turkey, dark meat, meat only, with added solution, cooked, roasted | Poultry Products | 24.00 mg | 6% |
| 2789 | Chicken, dark meat, thigh, meat only, with added solution, cooked, roasted | Poultry Products | 24.00 mg | 6% |
| 2790 | Guinea hen, meat only, raw | Poultry Products | 24.00 mg | 6% |
| 2791 | Duck, domesticated, liver, raw | Poultry Products | 24.00 mg | 6% |
| 2792 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean only, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2793 | Lamb, New Zealand, imported, chump, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2794 | Game meat, elk, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2795 | Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, grilled | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2796 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2797 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2798 | Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2799 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2800 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
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