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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Fish, catfish, channel (bullhead), farmed, raw | Finfish and Shellfish Products | 19.00 mg | 5% |
| 3102 | Meatless, bacon | Legumes and Legume Products | 19.00 mg | 5% |
| 3103 | Lamb, New Zealand, composite cuts, lean and fat, 6mm (1/4") trim, cooked | Lamb, Veal and Game | 19.00 mg | 5% |
| 3104 | Lamb, New Zealand, composite cuts, lean, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3105 | Lamb, New Zealand, foreshank, lean and fat, 6mm (1/4") trim, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3106 | Lamb, New Zealand, frozen, loin chop, lean and fat, broiled | Lamb, Veal and Game | 19.00 mg | 5% |
| 3107 | Game meat, rabbit, domesticated, composite cuts, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3108 | Lamb, liver, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3109 | Lamb, pancreas, braised | Lamb, Veal and Game | 19.00 mg | 5% |
| 3110 | Game meat, seal, harp, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3111 | Veal, grain-fed, rib chop, lean and fat, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3112 | Veal, grain-fed, shoulder, whole, lean and fat, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3113 | Bread, egg (Challah) | Baked Products | 19.00 mg | 5% |
| 3114 | Bread, white, homemade with 2% milk | Baked Products | 19.00 mg | 5% |
| 3115 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 19.00 mg | 5% |
| 3116 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 19.00 mg | 5% |
| 3117 | Cheesecake, prepared from mix, no bake type | Baked Products | 19.00 mg | 5% |
| 3118 | Danish pastry, cinnamon | Baked Products | 19.00 mg | 5% |
| 3119 | Pie, chocolate cream, commercial | Baked Products | 19.00 mg | 5% |
| 3120 | Pie, pumpkin, homemade | Baked Products | 19.00 mg | 5% |
| 3121 | Waffle, plain, homemade | Baked Products | 19.00 mg | 5% |
| 3122 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 19.00 mg | 5% |
| 3123 | Sweet roll, cheese | Baked Products | 19.00 mg | 5% |
| 3124 | Icing (frosting), coconut-nut, ready to eat | Sweets | 19.00 mg | 5% |
| 3125 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 19.00 mg | 5% |
| 3126 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 19.00 mg | 5% |
| 3127 | Fast foods, breakfast, french toast sticks | Fast Foods | 19.00 mg | 5% |
| 3128 | Fast foods, sandwiches and burgers, chicken fillet sandwich, plain | Fast Foods | 19.00 mg | 5% |
| 3129 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 19.00 mg | 5% |
| 3130 | Beef, brisket, whole, lean and fat, 3mm (1/8") trim, raw | Beef Products | 19.00 mg | 5% |
| 3131 | Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3132 | Lamb, New Zealand, frozen, composite, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 19.00 mg | 5% |
| 3133 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3134 | Chicken, canned, no broth | Poultry Products | 19.00 mg | 5% |
| 3135 | Wiener (frankfurter), reduced fat | Sausages and Luncheon meats | 19.00 mg | 5% |
| 3136 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 19.00 mg | 5% |
| 3137 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, cooked, reduced sodium | Pork Products | 19.00 mg | 5% |
| 3138 | Deli-meat, Beerwurst, (Beer salami, Bierwurst), pork and beef | Sausages and Luncheon meats | 19.00 mg | 5% |
| 3139 | Sausage, Kielbasa (kolbassa), turkey | Sausages and Luncheon meats | 19.00 mg | 5% |
| 3140 | Game meat, bison, ground, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3141 | Game meat, native, ringed seal, heart, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3142 | Game meat, native, caribou (reindeer), liver, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3143 | Lasagna with meat and sauce, low fat, frozen | Mixed Dishes | 19.00 mg | 5% |
| 3144 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3145 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 19.00 mg | 5% |
| 3146 | Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 19.00 mg | 5% |
| 3147 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 19.00 mg | 5% |
| 3148 | Sweets, maple taffy | Sweets | 19.00 mg | 5% |
| 3149 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments and vegetables | Fast Foods | 19.00 mg | 5% |
| 3150 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 19.00 mg | 5% |
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