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 3101–3150 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Egg, whole, dried | Dairy and Egg Products | 34.00 mg | 8% | USDA_SR |
| 3102 | Fast foods, burrito, with beans and cheese | Fast Foods | 34.00 mg | 8% | USDA_SR |
| 3103 | Fish, tuna, white, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 34.00 mg | 8% | USDA_SR |
| 3104 | Cereals, CREAM OF WHEAT, instant, dry | Breakfast Cereals | 34.00 mg | 8% | USDA_SR |
| 3105 | Gravy, brown, dry | Soups, Sauces, and Gravies | 34.00 mg | 8% | USDA_SR |
| 3106 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled | Poultry Products | 34.00 mg | 8% | USDA_SR |
| 3107 | Cheese product, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 34.00 mg | 8% | USDA_SR |
| 3108 | Cheese, parmesan, grated | Dairy and Egg Products | 34.00 mg | 8% | USDA_SR |
| 3109 | Gravy, pork, dry, powder | Soups, Sauces, and Gravies | 34.00 mg | 8% | USDA_SR |
| 3110 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 34.00 mg | 8% | USDA_SR |
| 3111 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 34.00 mg | 8% | USDA_SR |
| 3112 | TACO BELL, Bean Burrito | Fast Foods | 34.00 mg | 8% | USDA_SR |
| 3113 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 3114 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 3115 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 34.00 mg | 8% | USDA_SR |
| 3116 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 34.00 mg | 8% | USDA_SR |
| 3117 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 3118 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 3119 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 3120 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 3121 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 3122 | Rice and vermicelli mix, beef flavor, unprepared | Meals, Entrees, and Side Dishes | 34.00 mg | 8% | USDA_SR |
| 3123 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 3124 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 3125 | Pork, cured, bacon, cooked, microwaved | Pork Products | 34.00 mg | 8% | USDA_SR |
| 3126 | CRACKER BARREL, farm raised catfish platter | Restaurant Foods | 34.00 mg | 8% | USDA_SR |
| 3127 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 34.00 mg | 8% | USDA_SR |
| 3128 | Veal, ground, pan-fried | Lamb, Veal and Game | 34.00 mg | 8% | CNF |
| 3129 | Veal, foreshank, osso buco, lean and fat, braised | Lamb, Veal and Game | 34.00 mg | 8% | CNF |
| 3130 | Veal, foreshank, osso buco, lean, braised | Lamb, Veal and Game | 34.00 mg | 8% | CNF |
| 3131 | Chicken, broiler, breast, skinless, boneless, meat, grilled | Poultry Products | 34.00 mg | 8% | CNF |
| 3132 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 34.00 mg | 8% | CNF |
| 3133 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 34.00 mg | 8% | CNF |
| 3134 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 34.00 mg | 8% | CNF |
| 3135 | Cheese, processed product, Swiss, slices | Dairy and Egg Products | 34.00 mg | 8% | CNF |
| 3136 | Fish, tilapia, baked or broiled | Finfish and Shellfish Products | 34.00 mg | 8% | CNF |
| 3137 | Game meat, native, bear, smoked | Lamb, Veal and Game | 34.00 mg | 8% | CNF |
| 3138 | Game meat, native, polar bear, meat, boiled | Lamb, Veal and Game | 34.00 mg | 8% | CNF |
| 3139 | Game meat, native, caribou (reindeer), heart, boiled | Lamb, Veal and Game | 34.00 mg | 8% | CNF |
| 3140 | Emu, full rump, cooked, broiled | Poultry Products | 34.00 mg | 8% | CNF |
| 3141 | Pork, cured, bacon, cooked, microwaved | Pork Products | 34.00 mg | 8% | CNF |
| 3142 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 3143 | Fast foods, mexican, chimichanga with beef and red chili | Fast Foods | 34.00 mg | 8% | CNF |
| 3144 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 34.00 mg | 8% | CNF |
| 3145 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 34.00 mg | 8% | CNF |
| 3146 | Game meat, opossum, roasted | Lamb, Veal and Game | 34.00 mg | 8% | CNF |
| 3147 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% | CNF |
| 3148 | Beans, baked, canned, with pork | Legumes and Legume Products | 34.00 mg | 8% | CNF |
| 3149 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, unsalted | Finfish and Shellfish Products | 34.00 mg | 8% | CNF |
| 3150 | Fish, salmon, coho, farmed, baked or broiled | Finfish and Shellfish Products | 34.00 mg | 8% | CNF |
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