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 3051–3100 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 35.00 mg | 8% | CNF |
| 3052 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 35.00 mg | 8% | CNF |
| 3053 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 35.00 mg | 8% | CNF |
| 3054 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 35.00 mg | 8% | CNF |
| 3055 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 35.00 mg | 8% | CNF |
| 3056 | Grains, rice flour, white | Cereals, Grains and Pasta | 35.00 mg | 8% | CNF |
| 3057 | Snacks, pretzels, hard, plain, unsalted | Snacks | 35.00 mg | 8% | CNF |
| 3058 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 35.00 mg | 8% | CNF |
| 3059 | Refried beans, canned | Legumes and Legume Products | 35.00 mg | 8% | CNF |
| 3060 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 8% | CNF |
| 3061 | Fish, salmon, pink (humpback), poached | Finfish and Shellfish Products | 35.00 mg | 8% | CNF |
| 3062 | Fish, salmon, coho, wild, raw | Finfish and Shellfish Products | 35.00 mg | 8% | CNF |
| 3063 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | Finfish and Shellfish Products | 35.00 mg | 8% | CNF |
| 3064 | Fish, tuna, yellowfin, fresh, raw | Finfish and Shellfish Products | 35.00 mg | 8% | CNF |
| 3065 | Fish, swordfish, baked or broiled | Finfish and Shellfish Products | 35.00 mg | 8% | CNF |
| 3066 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 35.00 mg | 8% | CNF |
| 3067 | Fish, sheepshead, baked or broiled | Finfish and Shellfish Products | 35.00 mg | 8% | CNF |
| 3068 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 35.00 mg | 8% | CNF |
| 3069 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 35.00 mg | 8% | CNF |
| 3070 | Pork, loin, tenderloin, lean and fat, broiled | Pork Products | 35.00 mg | 8% | CNF |
| 3071 | Raisin, golden seedless | Fruits and fruit juices | 35.00 mg | 8% | CNF |
| 3072 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 35.00 mg | 8% | CNF |
| 3073 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 35.00 mg | 8% | CNF |
| 3074 | Cheese, parmesan, grated | Dairy and Egg Products | 34.90 mg | 8% | USDA_FF |
| 3075 | Cheese, pasteurized process cheese food or product, American, singles | Dairy and Egg Products | 34.60 mg | 8% | USDA_FF |
| 3076 | Beans, baked, canned, with pork | Legumes and Legume Products | 34.00 mg | 8% | USDA_SR |
| 3077 | Fish, tilapia, cooked, dry heat | Finfish and Shellfish Products | 34.00 mg | 8% | USDA_SR |
| 3078 | Fish, tuna, white, canned in oil, drained solids | Finfish and Shellfish Products | 34.00 mg | 8% | USDA_SR |
| 3079 | Fish, tuna, fresh, skipjack, raw | Finfish and Shellfish Products | 34.00 mg | 8% | USDA_SR |
| 3080 | Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone | Finfish and Shellfish Products | 34.00 mg | 8% | USDA_SR |
| 3081 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 34.00 mg | 8% | USDA_SR |
| 3082 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 34.00 mg | 8% | USDA_SR |
| 3083 | Cookies, oatmeal, with raisins | Baked Products | 34.00 mg | 8% | USDA_SR |
| 3084 | Veal, shoulder, blade chop, separable lean only, cooked, grilled | Lamb, Veal, and Game Products | 34.00 mg | 8% | USDA_SR |
| 3085 | Veal, ground, cooked, pan-fried | Lamb, Veal, and Game Products | 34.00 mg | 8% | USDA_SR |
| 3086 | Pickle and pimiento loaf, pork | Sausages and Luncheon Meats | 34.00 mg | 8% | USDA_SR |
| 3087 | Fish, salmon, pink, canned, without salt, solids with bone and liquid | Finfish and Shellfish Products | 34.00 mg | 8% | USDA_SR |
| 3088 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 34.00 mg | 8% | USDA_SR |
| 3089 | Crustaceans, crab, blue, raw | Finfish and Shellfish Products | 34.00 mg | 8% | USDA_SR |
| 3090 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 34.00 mg | 8% | USDA_SR |
| 3091 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 34.00 mg | 8% | USDA_SR |
| 3092 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% | USDA_SR |
| 3093 | Fish, pollock, Alaska, raw | Finfish and Shellfish Products | 34.00 mg | 8% | USDA_SR |
| 3094 | Fish, salmon, coho, farmed, cooked, dry heat | Finfish and Shellfish Products | 34.00 mg | 8% | USDA_SR |
| 3095 | Emu, full rump, cooked, broiled | Poultry Products | 34.00 mg | 8% | USDA_SR |
| 3096 | Bread, oat bran, toasted | Baked Products | 34.00 mg | 8% | USDA_SR |
| 3097 | Veal, foreshank, osso buco, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 34.00 mg | 8% | USDA_SR |
| 3098 | Veal, foreshank, osso buco, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 34.00 mg | 8% | USDA_SR |
| 3099 | Game meat, opossum, cooked, roasted | Lamb, Veal, and Game Products | 34.00 mg | 8% | USDA_SR |
| 3100 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 34.00 mg | 8% | USDA_SR |
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