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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Chicken, cornish game hens, meat only, roasted | Poultry Products | 19.00 mg | 5% |
| 3052 | Chicken, broiler, thigh, meat and skin, stewed | Poultry Products | 19.00 mg | 5% |
| 3053 | Soup, bean with ham, ready-to-serve | Soups, Sauces and Gravies | 19.00 mg | 5% |
| 3054 | Soup, split pea with ham, canned, condensed, water added | Soups, Sauces and Gravies | 19.00 mg | 5% |
| 3055 | Deli-meat, olive loaf, pork | Sausages and Luncheon meats | 19.00 mg | 5% |
| 3056 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 19.00 mg | 5% |
| 3057 | Pork, leg, shank portion, lean and fat, raw | Pork Products | 19.00 mg | 5% |
| 3058 | Pork, loin, whole, lean and fat, braised | Pork Products | 19.00 mg | 5% |
| 3059 | Pork, loin, rib chop (rib end), bone-in, lean and fat, braised | Pork Products | 19.00 mg | 5% |
| 3060 | Pork, heart, raw | Pork Products | 19.00 mg | 5% |
| 3061 | Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), unheated | Pork Products | 19.00 mg | 5% |
| 3062 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, roasted | Pork Products | 19.00 mg | 5% |
| 3063 | Pork, loin, rib steak (rib end), boneless, lean, braised | Pork Products | 19.00 mg | 5% |
| 3064 | Pork, shoulder, butt, blade (boneless), lean and fat, raw | Pork Products | 19.00 mg | 5% |
| 3065 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3066 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3067 | Kohlrabi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3068 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3069 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3070 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3071 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3072 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3073 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3074 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3075 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3076 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3077 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3078 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3079 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3080 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3081 | Pickle relish, hot dog | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3082 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3083 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3084 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3085 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3086 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3087 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3088 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3089 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3090 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3091 | Beef, spleen, braised | Beef Products | 19.00 mg | 5% |
| 3092 | Beef, ground, lean, raw | Beef Products | 19.00 mg | 5% |
| 3093 | Beef, ground, medium, raw | Beef Products | 19.00 mg | 5% |
| 3094 | Beef, ground, medium, baked | Beef Products | 19.00 mg | 5% |
| 3095 | Beef, ground, regular | Beef Products | 19.00 mg | 5% |
| 3096 | Beef, ground, patty, frozen, broiled | Beef Products | 19.00 mg | 5% |
| 3097 | Beef, cured, dried beef | Beef Products | 19.00 mg | 5% |
| 3098 | Alcohol, cocktail, whisky sour mix, powder | Beverages | 19.00 mg | 5% |
| 3099 | Tuna salad | Finfish and Shellfish Products | 19.00 mg | 5% |
| 3100 | Mollusks, clam, mixed species, raw | Finfish and Shellfish Products | 19.00 mg | 5% |
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