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 2801–2850 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2801 | Beef, ground, regular, crumbled, pan-fried, rinsed | Beef Products | 21.00 mg | 5% |
| 2802 | Veal, milk-fed, rib chop, lean and fat, broiled | Lamb, Veal and Game | 21.00 mg | 5% |
| 2803 | Veal, milk-fed, shoulder, blade steak, lean and fat, raw | Lamb, Veal and Game | 21.00 mg | 5% |
| 2804 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2805 | Blackberry juice, canned | Fruits and fruit juices | 21.00 mg | 5% |
| 2806 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2807 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 21.00 mg | 5% |
| 2808 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 21.00 mg | 5% |
| 2809 | Snacks, pretzels, soft | Snacks | 21.00 mg | 5% |
| 2810 | Ostrich, oyster, raw | Poultry Products | 21.00 mg | 5% |
| 2811 | Deli-meat, chicken breast, oven-roasted, fat free, sliced | Sausages and Luncheon meats | 21.00 mg | 5% |
| 2812 | Deli-meat, turkey breast, oven roasted, sliced | Sausages and Luncheon meats | 21.00 mg | 5% |
| 2813 | Game meat, deer (venison), ground, raw | Lamb, Veal and Game | 21.00 mg | 5% |
| 2814 | Game meat, native, caribou (reindeer), stomach, contents | Lamb, Veal and Game | 21.00 mg | 5% |
| 2815 | Game meat, native, moose, liver, roasted | Lamb, Veal and Game | 21.00 mg | 5% |
| 2816 | Chicken, wing, frozen, glazed, barbecue flavour, heated in conventional oven | Poultry Products | 21.00 mg | 5% |
| 2817 | Fish, burbot (loche), native, head, baked | Finfish and Shellfish Products | 21.00 mg | 5% |
| 2818 | Beef, chuck, blade roast, boneless, lean, raw | Beef Products | 21.00 mg | 5% |
| 2819 | Beef, chuck, blade steak, boneless, lean, raw | Beef Products | 21.00 mg | 5% |
| 2820 | Beef, loin, t-bone steak (porterhouse), lean, cooked, broiled | Beef Products | 21.00 mg | 5% |
| 2821 | Pork, ground, lean, raw | Pork Products | 21.00 mg | 5% |
| 2822 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2823 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments | Fast Foods | 21.00 mg | 5% |
| 2824 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 21.00 mg | 5% |
| 2825 | Fast foods, breakfast, bagel, with ham, egg and cheese | Fast Foods | 21.00 mg | 5% |
| 2826 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 21.00 mg | 5% |
| 2827 | Chokecherry, raw, pitted | Fruits and fruit juices | 21.00 mg | 5% |
| 2828 | Bar, milk and cereal | Baked Products | 21.00 mg | 5% |
| 2829 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 21.00 mg | 5% |
| 2830 | Snacks, pretzels, soft, unsalted | Snacks | 21.00 mg | 5% |
| 2831 | Fast foods, egg, cheese and bacon griddlecake sandwich | Fast Foods | 21.00 mg | 5% |
| 2832 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2833 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2834 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 2835 | Chicken, broiler, back, meat, cooked, rotisserie, with seasoning | Poultry Products | 21.00 mg | 5% |
| 2836 | Chicken, broiler, thigh, meat, cooked, rotisserie, with seasoning | Poultry Products | 21.00 mg | 5% |
| 2837 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 21.00 mg | 5% |
| 2838 | Shepherd's pie with corn | Mixed Dishes | 21.00 mg | 5% |
| 2839 | Fast foods, entree, chicken, breaded and fried, thigh, meat only, skin and breading removed | Fast Foods | 21.00 mg | 5% |
| 2840 | Mozzarella sticks, fried | Mixed Dishes | 21.00 mg | 5% |
| 2841 | Turkey, hen, breast, meat only, roasted | Poultry Products | 21.00 mg | 5% |
| 2842 | Turkey, all classes, breast, meat only, roasted | Poultry Products | 21.00 mg | 5% |
| 2843 | Tourtiere, homemade | Baked Products | 21.00 mg | 5% |
| 2844 | Potsticker or wonton, pork and vegetable, frozen, unprepared | Mixed Dishes | 21.00 mg | 5% |
| 2845 | Sausage, Italian, pork, reduced fat and sodium, cooked | Sausages and Luncheon meats | 21.00 mg | 5% |
| 2846 | Meat stick, beef, refrigerated | Sausages and Luncheon meats | 21.00 mg | 5% |
| 2847 | Beef, chuck, short ribs, boneless, lean, 0mm trim, raw | Beef Products | 21.00 mg | 5% |
| 2848 | Pie, tourtiere, commercial | Baked Products | 20.00 mg | 5% |
| 2849 | Snacks, fruit leather, roll | Snacks | 20.00 mg | 5% |
| 2850 | Candies, bars, Mars | Sweets | 20.00 mg | 5% |
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