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 3201–3250 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3201 | Fish, tuna, white, canned in water, without salt, drained solids | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3202 | Crustaceans, shrimp, mixed species, canned | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3203 | Crustaceans, crab, blue, crab cakes, home recipe | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3204 | Fish, bluefish, raw | Finfish and Shellfish Products | 33.00 mg | 8% | USDA_SR |
| 3205 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 33.00 mg | 8% | USDA_SR |
| 3206 | Cheese, swiss | Dairy and Egg Products | 33.00 mg | 8% | USDA_SR |
| 3207 | Soup, bean with pork, canned, condensed | Soups, Sauces, and Gravies | 33.00 mg | 8% | USDA_SR |
| 3208 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 33.00 mg | 8% | USDA_SR |
| 3209 | Turkey, whole, skin (light and dark), roasted | Poultry Products | 33.00 mg | 8% | USDA_SR |
| 3210 | WENDY'S, french fries | Fast Foods | 33.00 mg | 8% | USDA_SR |
| 3211 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 3212 | KFC, Crispy Chicken Strips | Fast Foods | 33.00 mg | 8% | USDA_SR |
| 3213 | TACO BELL, Nachos Supreme | Fast Foods | 33.00 mg | 8% | USDA_SR |
| 3214 | Fast foods, nachos, with cheese, beans, ground beef, and tomatoes | Fast Foods | 33.00 mg | 8% | USDA_SR |
| 3215 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 33.00 mg | 8% | USDA_SR |
| 3216 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 3217 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 3218 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 33.00 mg | 8% | USDA_SR |
| 3219 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 33.00 mg | 8% | USDA_SR |
| 3220 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 33.00 mg | 8% | USDA_SR |
| 3221 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 3222 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 3223 | Kale, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 3224 | Fish, whitefish, mixed species, raw (Alaska Native) | American Indian/Alaska Native Foods | 33.00 mg | 8% | USDA_SR |
| 3225 | Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium | Pork Products | 33.00 mg | 8% | USDA_SR |
| 3226 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 33.00 mg | 8% | CNF |
| 3227 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 33.00 mg | 8% | CNF |
| 3228 | Cheese, processed product, cheddar, reduced fat, spread | Dairy and Egg Products | 33.00 mg | 8% | CNF |
| 3229 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 3230 | Spruce grouse, native, meat, cooked | Poultry Products | 33.00 mg | 8% | CNF |
| 3231 | Fish, burbot (loche), native, skin, baked | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3232 | Fish, inconnu, native, raw | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3233 | Game meat, deer (venison), tenderloin, roast, lean, broiled | Lamb, Veal and Game | 33.00 mg | 8% | CNF |
| 3234 | Emu, inside drum, cooked, broiled | Poultry Products | 33.00 mg | 8% | CNF |
| 3235 | Pork, cured, bacon, reduced sodium, broiled, pan-fried or roasted | Pork Products | 33.00 mg | 8% | CNF |
| 3236 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 33.00 mg | 8% | CNF |
| 3237 | Capers, canned | Spices and Herbs | 33.00 mg | 8% | CNF |
| 3238 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 3239 | Fast foods, side dish, potato, french-fried in beef tallow and vegetable oil | Fast Foods | 33.00 mg | 8% | CNF |
| 3240 | Fast foods, side dish, potato, french-fried in beef tallow | Fast Foods | 33.00 mg | 8% | CNF |
| 3241 | Fast foods, mexican, nachos with cheese, beans, ground beef and tomatoes | Fast Foods | 33.00 mg | 8% | CNF |
| 3242 | Fast foods, mexican, chimichanga with beef and cheese | Fast Foods | 33.00 mg | 8% | CNF |
| 3243 | Roll, dinner, oat bran | Baked Products | 33.00 mg | 8% | CNF |
| 3244 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 33.00 mg | 8% | CNF |
| 3245 | Game meat, native, moose, raw | Lamb, Veal and Game | 33.00 mg | 8% | CNF |
| 3246 | Game meat, water buffalo, roasted | Lamb, Veal and Game | 33.00 mg | 8% | CNF |
| 3247 | Veal, shoulder, blade, lean, raw | Lamb, Veal and Game | 33.00 mg | 8% | CNF |
| 3248 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 33.00 mg | 8% | CNF |
| 3249 | Crustaceans, crab, jonah, steamed | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3250 | Crustaceans, shrimp, mixed species, canned | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
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