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 2901–2950 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Sandwich, ham, homemade | Mixed Dishes | 20.00 mg | 5% |
| 2902 | Sandwich, tuna salad, homemade | Mixed Dishes | 20.00 mg | 5% |
| 2903 | Sandwich, wrap, chicken with vegetables and cheese, ranch dressing | Mixed Dishes | 20.00 mg | 5% |
| 2904 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 20.00 mg | 5% |
| 2905 | Sushi with fish and vegetables | Mixed Dishes | 20.00 mg | 5% |
| 2906 | Turkey, broiler, thigh, meat only, roasted | Poultry Products | 20.00 mg | 5% |
| 2907 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2908 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 20.00 mg | 5% |
| 2909 | Frozen, dessert, ice milk bar, low fat | Sweets | 20.00 mg | 5% |
| 2910 | Bread, focaccia, Italian flatbread, plain | Baked Products | 20.00 mg | 5% |
| 2911 | Deli-meat, prosciutto (cotto ham), extra lean | Sausages and Luncheon meats | 20.00 mg | 5% |
| 2912 | Sausage, kielbasa (kolbassa) | Sausages and Luncheon meats | 20.00 mg | 5% |
| 2913 | Sausage, kielbasa (kolbassa), extra lean | Sausages and Luncheon meats | 20.00 mg | 5% |
| 2914 | Deli-meat, pepperoni | Sausages and Luncheon meats | 20.00 mg | 5% |
| 2915 | Pizza roll, frozen, unprepared | Mixed Dishes | 20.00 mg | 5% |
| 2916 | Chinese dish, orange chicken, restaurant prepared | Mixed Dishes | 20.00 mg | 5% |
| 2917 | Sausage, Merguez, lamb, cooked | Sausages and Luncheon meats | 20.00 mg | 5% |
| 2918 | Meat stick, mixed meats, refrigerated | Sausages and Luncheon meats | 20.00 mg | 5% |
| 2919 | Beef, chuck, short ribs, boneless, lean and fat, 0mm trim, braised | Beef Products | 20.00 mg | 5% |
| 2920 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 20.00 mg | 5% |
| 2921 | Cheese, brie | Dairy and Egg Products | 20.00 mg | 5% |
| 2922 | Cheese, camembert | Dairy and Egg Products | 20.00 mg | 5% |
| 2923 | Cheese, mozzarella, (52% water, 22.5% M.F.) | Dairy and Egg Products | 20.00 mg | 5% |
| 2924 | Chicken, broiler, meat, skin, giblets and neck, raw | Poultry Products | 20.00 mg | 5% |
| 2925 | Chicken, broiler, meat and skin, raw | Poultry Products | 20.00 mg | 5% |
| 2926 | Chicken, broiler, heart, simmered | Poultry Products | 20.00 mg | 5% |
| 2927 | Chicken, broiler, light meat and skin, stewed | Poultry Products | 20.00 mg | 5% |
| 2928 | Chicken, broiler, dark meat and skin, batter dipped, fried | Poultry Products | 20.00 mg | 5% |
| 2929 | Chicken, broiler, dark meat, stewed | Poultry Products | 20.00 mg | 5% |
| 2930 | Chicken, broiler, drumstick, meat and skin, batter dipped, fried | Poultry Products | 20.00 mg | 5% |
| 2931 | Chicken, broiler, leg, meat and skin, batter dipped, fried | Poultry Products | 20.00 mg | 5% |
| 2932 | Chicken, broiler, leg, meat and skin, stewed | Poultry Products | 20.00 mg | 5% |
| 2933 | Chicken, broiler, neck, meat, fried | Poultry Products | 20.00 mg | 5% |
| 2934 | Chicken, roasting, meat, skin, giblets and neck, roasted | Poultry Products | 20.00 mg | 5% |
| 2935 | Chicken, roasting, meat and skin, roasted | Poultry Products | 20.00 mg | 5% |
| 2936 | Chicken, roasting, giblets, simmered | Poultry Products | 20.00 mg | 5% |
| 2937 | Chicken, stewing, meat, skin, giblets and neck, raw | Poultry Products | 20.00 mg | 5% |
| 2938 | Chicken, stewing, meat and skin, raw | Poultry Products | 20.00 mg | 5% |
| 2939 | Chicken, stewing, meat and skin, stewed | Poultry Products | 20.00 mg | 5% |
| 2940 | Chicken, stewing, giblets, simmered | Poultry Products | 20.00 mg | 5% |
| 2941 | Chicken, capon, giblets, simmered | Poultry Products | 20.00 mg | 5% |
| 2942 | Duck, domesticated, meat only, roasted | Poultry Products | 20.00 mg | 5% |
| 2943 | Duck, wild, native, meat and skin, raw | Poultry Products | 20.00 mg | 5% |
| 2944 | Pheasant, meat and skin, raw | Poultry Products | 20.00 mg | 5% |
| 2945 | Pheasant, meat only, raw | Poultry Products | 20.00 mg | 5% |
| 2946 | Pheasant, leg, meat only, raw | Poultry Products | 20.00 mg | 5% |
| 2947 | Turkey, all classes, light meat only, roasted | Poultry Products | 20.00 mg | 5% |
| 2948 | Turkey, all classes, breast, meat and skin, roasted | Poultry Products | 20.00 mg | 5% |
| 2949 | Turkey, broiler, light meat only, roasted | Poultry Products | 20.00 mg | 5% |
| 2950 | Turkey, broiler, breast, meat only, raw | Poultry Products | 20.00 mg | 5% |
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