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 3001–3050 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Lamb, New Zealand, foreshank, lean, raw | Lamb, Veal and Game | 20.00 mg | 5% |
| 3002 | Lamb, New Zealand, frozen, leg, whole, lean and fat, braised | Lamb, Veal and Game | 20.00 mg | 5% |
| 3003 | Lamb, New Zealand, rack - partly frenched, lean and fat, raw | Lamb, Veal and Game | 20.00 mg | 5% |
| 3004 | Lamb, New Zealand, shoulder, whole, lean, raw | Lamb, Veal and Game | 20.00 mg | 5% |
| 3005 | Lamb, New Zealand, shoulder, whole, lean braised | Lamb, Veal and Game | 20.00 mg | 5% |
| 3006 | Veal, milk-fed, shoulder, whole, lean and fat, raw | Lamb, Veal and Game | 20.00 mg | 5% |
| 3007 | Veal, milk-fed, shoulder, whole, lean, raw | Lamb, Veal and Game | 20.00 mg | 5% |
| 3008 | Game meat, rabbit, domestic, composite cuts, stewed | Lamb, Veal and Game | 20.00 mg | 5% |
| 3009 | Lamb, kidney, braised | Lamb, Veal and Game | 20.00 mg | 5% |
| 3010 | Veal, liver, raw | Lamb, Veal and Game | 20.00 mg | 5% |
| 3011 | Veal, liver, braised | Lamb, Veal and Game | 20.00 mg | 5% |
| 3012 | Game meat, frog legs, raw | Lamb, Veal and Game | 20.00 mg | 5% |
| 3013 | Game meat, native, walrus, meat, raw | Lamb, Veal and Game | 20.00 mg | 5% |
| 3014 | Veal, grain-fed, rib chop, lean and fat, broiled | Lamb, Veal and Game | 20.00 mg | 5% |
| 3015 | Veal, grain-fed, shoulder, whole, lean, raw | Lamb, Veal and Game | 20.00 mg | 5% |
| 3016 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 20.00 mg | 5% |
| 3017 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 20.00 mg | 5% |
| 3018 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 20.00 mg | 5% |
| 3019 | Pie, coconut cream, commercial | Baked Products | 20.00 mg | 5% |
| 3020 | Roll, french | Baked Products | 20.00 mg | 5% |
| 3021 | Roll, hamburger / hot dog, Calorie-reduced | Baked Products | 20.00 mg | 5% |
| 3022 | Wonton wrapper (egg roll wrapper) | Baked Products | 20.00 mg | 5% |
| 3023 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 19.00 mg | 5% |
| 3024 | Cheese sauce, homemade | Dairy and Egg Products | 19.00 mg | 5% |
| 3025 | Cheese, feta | Dairy and Egg Products | 19.00 mg | 5% |
| 3026 | Chicken, broiler, meat, skin, giblets and neck, stewed | Poultry Products | 19.00 mg | 5% |
| 3027 | Chicken, broiler, meat and skin, stewed | Poultry Products | 19.00 mg | 5% |
| 3028 | Chicken, broiler, liver, raw | Poultry Products | 19.00 mg | 5% |
| 3029 | Chicken, broiler, dark meat and skin, raw | Poultry Products | 19.00 mg | 5% |
| 3030 | Chicken, broiler, back, meat and skin, batter dipped, fried | Poultry Products | 19.00 mg | 5% |
| 3031 | Chicken, broiler, leg, meat and skin, raw | Poultry Products | 19.00 mg | 5% |
| 3032 | Chicken, broiler, neck, meat and skin, flour coated, fried | Poultry Products | 19.00 mg | 5% |
| 3033 | Chicken, broiler, wing, meat and skin, flour coated, fried | Poultry Products | 19.00 mg | 5% |
| 3034 | Chicken, broiler, wing, meat and skin, roasted | Poultry Products | 19.00 mg | 5% |
| 3035 | Chicken, roasting, meat, skin, giblets and neck, raw | Poultry Products | 19.00 mg | 5% |
| 3036 | Chicken, stewing, meat, skin, giblets and neck, stewed | Poultry Products | 19.00 mg | 5% |
| 3037 | Duck, domesticated, meat only, raw | Poultry Products | 19.00 mg | 5% |
| 3038 | Turkey, all classes, gizzard, raw | Poultry Products | 19.00 mg | 5% |
| 3039 | Turkey, all classes, light meat and skin, roasted | Poultry Products | 19.00 mg | 5% |
| 3040 | Turkey, all classes, light meat only, raw | Poultry Products | 19.00 mg | 5% |
| 3041 | Turkey, broiler, meat only, roasted | Poultry Products | 19.00 mg | 5% |
| 3042 | Turkey, broiler, light meat and skin, roasted | Poultry Products | 19.00 mg | 5% |
| 3043 | Turkey, broiler, light meat only, raw | Poultry Products | 19.00 mg | 5% |
| 3044 | Turkey, broiler, breast, meat and skin, raw | Poultry Products | 19.00 mg | 5% |
| 3045 | Turkey, hen, light meat and skin, roasted | Poultry Products | 19.00 mg | 5% |
| 3046 | Turkey, tom, light meat only, raw | Poultry Products | 19.00 mg | 5% |
| 3047 | Turkey, tom, light meat only, roasted | Poultry Products | 19.00 mg | 5% |
| 3048 | Turkey, tom, breast, meat and skin, raw | Poultry Products | 19.00 mg | 5% |
| 3049 | Turkey, tom, breast, meat and skin, roasted | Poultry Products | 19.00 mg | 5% |
| 3050 | Turkey, all classes, ground, cooked | Poultry Products | 19.00 mg | 5% |
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