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 3151–3200 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3151 | Fish, tuna, white, canned with oil, drained, unsalted | Finfish and Shellfish Products | 34.00 mg | 8% | CNF |
| 3152 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 34.00 mg | 8% | CNF |
| 3153 | Crustaceans, crab, blue, raw | Finfish and Shellfish Products | 34.00 mg | 8% | CNF |
| 3154 | Fish, tuna, white, canned with oil, drained, salted | Finfish and Shellfish Products | 34.00 mg | 8% | CNF |
| 3155 | Fish, tuna, skipjack (aku), fresh, raw | Finfish and Shellfish Products | 34.00 mg | 8% | CNF |
| 3156 | Fish, sardine, pacific, canned in tomato sauce, drained with bones | Finfish and Shellfish Products | 34.00 mg | 8% | CNF |
| 3157 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 3158 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 3159 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 3160 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 3161 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 3162 | Gravy, pork, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% | CNF |
| 3163 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% | CNF |
| 3164 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% | CNF |
| 3165 | Gravy, beef, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% | CNF |
| 3166 | Egg, chicken, dried, whole | Dairy and Egg Products | 34.00 mg | 8% | CNF |
| 3167 | Cheese, parmesan, dry grated | Dairy and Egg Products | 34.00 mg | 8% | CNF |
| 3168 | Plantains, ripe, raw | Fruits and Fruit Juices | 33.93 mg | 8% | USDA_FF |
| 3169 | Flour, cassava | Vegetables and Vegetable Products | 33.56 mg | 8% | USDA_FF |
| 3170 | Cheese, swiss | Dairy and Egg Products | 33.40 mg | 8% | USDA_FF |
| 3171 | Cheese, swiss | Dairy and Egg Products | 33.40 mg | 8% | USDA_FF |
| 3172 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 33.30 mg | 8% | USDA_FF |
| 3173 | Game meat, buffalo, water, cooked, roasted | Lamb, Veal, and Game Products | 33.00 mg | 8% | USDA_SR |
| 3174 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 33.00 mg | 8% | USDA_SR |
| 3175 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 33.00 mg | 8% | USDA_SR |
| 3176 | Mollusks, oyster, eastern, farmed, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3177 | Mollusks, oyster, eastern, farmed, raw | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3178 | Crustaceans, crayfish, mixed species, farmed, cooked, moist heat | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3179 | Fish, tuna, white, canned in water, drained solids | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3180 | Fish, tilefish, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3181 | Fish, rockfish, Pacific, mixed species, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3182 | Fish, mullet, striped, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3183 | Rolls, dinner, oat bran | Baked Products | 33.00 mg | 8% | USDA_SR |
| 3184 | Game meat, deer, tenderloin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 33.00 mg | 8% | USDA_SR |
| 3185 | Fish, lingcod, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3186 | Fish, halibut, greenland, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3187 | Mollusks, squid, mixed species, raw | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3188 | Crustaceans, crayfish, mixed species, wild, cooked, moist heat | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3189 | English muffins, whole grain white | Baked Products | 33.00 mg | 8% | USDA_SR |
| 3190 | Veal, shoulder, blade chop, separable lean only, raw | Lamb, Veal, and Game Products | 33.00 mg | 8% | USDA_SR |
| 3191 | Fish, salmon, coho, wild, cooked, dry heat | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3192 | Fish, whitefish, mixed species, raw | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3193 | Fish, mackerel, spanish, raw | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3194 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 33.00 mg | 8% | USDA_SR |
| 3195 | Emu, inside drums, cooked, broiled | Poultry Products | 33.00 mg | 8% | USDA_SR |
| 3196 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 33.00 mg | 8% | USDA_SR |
| 3197 | Veal, shoulder, blade chop, separable lean and fat, cooked, grilled | Lamb, Veal, and Game Products | 33.00 mg | 8% | USDA_SR |
| 3198 | Veal, shank, separable lean only, raw | Lamb, Veal, and Game Products | 33.00 mg | 8% | USDA_SR |
| 3199 | Veal, loin, chop, separable lean only, cooked, grilled | Lamb, Veal, and Game Products | 33.00 mg | 8% | USDA_SR |
| 3200 | Capers, canned | Spices and Herbs | 33.00 mg | 8% | USDA_SR |
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