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 2951–3000 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Turkey, hen, light meat only, roasted | Poultry Products | 20.00 mg | 5% |
| 2952 | Turkey, hen, breast, meat and skin, roasted | Poultry Products | 20.00 mg | 5% |
| 2953 | Poultry food products, turkey, canned, boned, with broth | Poultry Products | 20.00 mg | 5% |
| 2954 | Chicken, broiler, back, meat and skin, roasted | Poultry Products | 20.00 mg | 5% |
| 2955 | Chicken, broiler, drumstick, meat and skin, stewed | Poultry Products | 20.00 mg | 5% |
| 2956 | Chicken, broiler, drumstick, meat, raw | Poultry Products | 20.00 mg | 5% |
| 2957 | Poultry food products, turkey, canned, flaked | Poultry Products | 20.00 mg | 5% |
| 2958 | Deli-meat, chicken, cooked, sliced | Sausages and Luncheon meats | 20.00 mg | 5% |
| 2959 | Cereal, hot, cream of wheat, instant: maple and brown sugar, dry | Breakfast cereals | 20.00 mg | 5% |
| 2960 | Blackberry, raw | Fruits and fruit juices | 20.00 mg | 5% |
| 2961 | Kumquat, raw | Fruits and fruit juices | 20.00 mg | 5% |
| 2962 | Pork, leg, whole, lean and fat, raw | Pork Products | 20.00 mg | 5% |
| 2963 | Pork, leg, butt portion, lean and fat, raw | Pork Products | 20.00 mg | 5% |
| 2964 | Pork, loin, whole, lean, braised | Pork Products | 20.00 mg | 5% |
| 2965 | Pork, loin, centre cut (centre chop), bone in, lean and fat, braised | Pork Products | 20.00 mg | 5% |
| 2966 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, roasted | Pork Products | 20.00 mg | 5% |
| 2967 | Pork, loin, rib chop (rib end), bone-in, lean, braised | Pork Products | 20.00 mg | 5% |
| 2968 | Pork, shoulder, whole, lean, roasted | Pork Products | 20.00 mg | 5% |
| 2969 | Pork, shoulder, picnic (arm), lean, raw | Pork Products | 20.00 mg | 5% |
| 2970 | Pork, shoulder, picnic (arm), lean, roasted | Pork Products | 20.00 mg | 5% |
| 2971 | Pork, shoulder, blade portion, bone-in , lean and fat, raw | Pork Products | 20.00 mg | 5% |
| 2972 | Pork, tongue, braised | Pork Products | 20.00 mg | 5% |
| 2973 | Pork, loin, rib chop (rib end), bone-in, lean and fat, pan-fried | Pork Products | 20.00 mg | 5% |
| 2974 | Pork, back ribs, lean and fat, raw | Pork Products | 20.00 mg | 5% |
| 2975 | Pork, loin, rib steak (rib end), boneless, lean and fat, raw | Pork Products | 20.00 mg | 5% |
| 2976 | Pork, cured, back bacon (cornmeal, peameal), uncooked | Pork Products | 20.00 mg | 5% |
| 2977 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2978 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2979 | Celeriac, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2980 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2981 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2982 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2983 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2984 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2985 | Taro leaves, steamed | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2986 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2987 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2988 | Tomatillo, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2989 | Cauliflower, green, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2990 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2991 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2992 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2993 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 2994 | Beef, ground, lean, loaf, baked | Beef Products | 20.00 mg | 5% |
| 2995 | Beef, ground, medium, broiled | Beef Products | 20.00 mg | 5% |
| 2996 | Juice drink, citrus fruit, frozen concentrate | Beverages | 20.00 mg | 5% |
| 2997 | Fish, burbot (loche), native, raw | Finfish and Shellfish Products | 20.00 mg | 5% |
| 2998 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 20.00 mg | 5% |
| 2999 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 20.00 mg | 5% |
| 3000 | Fish, cod (gray cod), pacific, raw | Finfish and Shellfish Products | 20.00 mg | 5% |
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