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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3151 | Frybread, made with lard | Baked Products | 19.00 mg | 5% |
| 3152 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 19.00 mg | 5% |
| 3153 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 19.00 mg | 5% |
| 3154 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3155 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3156 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3157 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3158 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3159 | Game meat, native, sea lion, stellar, meat with fat, raw | Lamb, Veal and Game | 19.00 mg | 5% |
| 3160 | Soup, split pea with ham, homemade | Soups, Sauces and Gravies | 19.00 mg | 5% |
| 3161 | Salad, caesar with chicken, homemade | Mixed Dishes | 19.00 mg | 5% |
| 3162 | Lasagna, vegetarian, homemade | Mixed Dishes | 19.00 mg | 5% |
| 3163 | Sandwich, salmon salad, homemade | Mixed Dishes | 19.00 mg | 5% |
| 3164 | Indien, samosa, vegetarian | Mixed Dishes | 19.00 mg | 5% |
| 3165 | Fajita with chicken and vegetables | Mixed Dishes | 19.00 mg | 5% |
| 3166 | Turkey, hen, thigh, meat only, roasted | Poultry Products | 19.00 mg | 5% |
| 3167 | Turkey, all classes, breast, meat only, raw | Poultry Products | 19.00 mg | 5% |
| 3168 | Turkey, broiler, thigh, meat and skin, roasted | Poultry Products | 19.00 mg | 5% |
| 3169 | Mushroom, morel, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 3170 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 19.00 mg | 5% |
| 3171 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 19.00 mg | 5% |
| 3172 | Fast foods, mexican, taco with beef, cheese and lettuce, soft | Fast Foods | 19.00 mg | 5% |
| 3173 | Deli-meat, bologna (baloney), low fat | Sausages and Luncheon meats | 19.00 mg | 5% |
| 3174 | Deli-meat, black forest ham | Sausages and Luncheon meats | 19.00 mg | 5% |
| 3175 | Deli-meat, pepperoni, turkey, reduced fat | Sausages and Luncheon meats | 19.00 mg | 5% |
| 3176 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 19.00 mg | 5% |
| 3177 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 19.00 mg | 5% |
| 3178 | Sausage, Italian, turkey, raw | Sausages and Luncheon meats | 19.00 mg | 5% |
| 3179 | Sausage, blood sausage (Blood pudding), cooked | Sausages and Luncheon meats | 19.00 mg | 5% |
| 3180 | Babyfood, meat, jarred and frozen, chicken, puree | Babyfoods | 19.00 mg | 5% |
| 3181 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 19.00 mg | 5% |
| 3182 | Cracker, standard snack-type | Baked Products | 18.00 mg | 4% |
| 3183 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 18.00 mg | 4% |
| 3184 | Dessert, rennin, tablets, unsweetened | Sweets | 18.00 mg | 4% |
| 3185 | Sweets, sugars, maple, hard | Sweets | 18.00 mg | 4% |
| 3186 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 3187 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 3188 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 3189 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 3190 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 3191 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 3192 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 3193 | Fast foods, breakfast, croissant with egg, cheese and bacon | Fast Foods | 18.00 mg | 4% |
| 3194 | Fast foods, dessert, sundae, caramel | Fast Foods | 18.00 mg | 4% |
| 3195 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mg | 4% |
| 3196 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables | Fast Foods | 18.00 mg | 4% |
| 3197 | Fast foods, sandwiches and burgers, ham, egg and cheese sandwich | Fast Foods | 18.00 mg | 4% |
| 3198 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 18.00 mg | 4% |
| 3199 | Lamb, New Zealand, frozen, leg, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 18.00 mg | 4% |
| 3200 | Lamb, New Zealand, frozen, shoulder, whole, separable lean and fat, 3mm (1/8") trim, braised | Lamb, Veal and Game | 18.00 mg | 4% |
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