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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Candies, confectioner's coating, yogourt | Sweets | 18.00 mg | 4% |
| 3202 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3203 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3204 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 3205 | Goose, wild (Canada goose), native, breast, meat and skin, raw | Poultry Products | 18.00 mg | 4% |
| 3206 | Goose, wild (Canada goose), native, leg, meat and skin, raw | Poultry Products | 18.00 mg | 4% |
| 3207 | Beverage mix, chocolate flavour, powder, with 2% M.F. milk | Beverages | 18.00 mg | 4% |
| 3208 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 18.00 mg | 4% |
| 3209 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3210 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3211 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 18.00 mg | 4% |
| 3212 | Pork and chicken, canned | Sausages and Luncheon meats | 18.00 mg | 4% |
| 3213 | Wiener (frankfurter), meatless | Legumes and Legume Products | 18.00 mg | 4% |
| 3214 | Meatless, meatballs | Legumes and Legume Products | 18.00 mg | 4% |
| 3215 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 18.00 mg | 4% |
| 3216 | Sausage, breakfast links or rounds, turkey, raw | Sausages and Luncheon meats | 18.00 mg | 4% |
| 3217 | Deli-meat, pastrami, beef, extra lean, sliced | Sausages and Luncheon meats | 18.00 mg | 4% |
| 3218 | Lasagna with meat and sauce, frozen | Mixed Dishes | 18.00 mg | 4% |
| 3219 | Bread, 'fry bread', made with lard (Navajo) | Baked Products | 18.00 mg | 4% |
| 3220 | Beef, loin, t-bone steak (porterhouse), lean and fat, 3mm (1/8") trim, cooked, broiled | Beef Products | 18.00 mg | 4% |
| 3221 | Pork, ground, medium, raw | Pork Products | 18.00 mg | 4% |
| 3222 | Beef, loin, tenderloin, roast, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 18.00 mg | 4% |
| 3223 | Beef, loin, tenderloin, roast, lean, cooked, roasted | Beef Products | 18.00 mg | 4% |
| 3224 | Beef, loin, tenderloin, steak, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 18.00 mg | 4% |
| 3225 | Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% |
| 3226 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% |
| 3227 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% |
| 3228 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3229 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3230 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3231 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3232 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3233 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3234 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3235 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3236 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3237 | Butter tart, with raisins, homemade | Baked Products | 18.00 mg | 4% |
| 3238 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with turkey | Fast Foods | 18.00 mg | 4% |
| 3239 | Pad thaï with chicken | Mixed Dishes | 18.00 mg | 4% |
| 3240 | Stir fry with beef | Mixed Dishes | 18.00 mg | 4% |
| 3241 | Poutine | Mixed Dishes | 18.00 mg | 4% |
| 3242 | General Tao (Tso) chicken | Mixed Dishes | 18.00 mg | 4% |
| 3243 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 18.00 mg | 4% |
| 3244 | Turkey, hen, breast, meat only, raw | Poultry Products | 18.00 mg | 4% |
| 3245 | Turkey, all classes, thigh, meat and skin, roasted | Poultry Products | 18.00 mg | 4% |
| 3246 | Turkey, hen, thigh, meat and skin, roasted | Poultry Products | 18.00 mg | 4% |
| 3247 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 18.00 mg | 4% |
| 3248 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3249 | Yogourt, goat, plain | Dairy and Egg Products | 18.00 mg | 4% |
| 3250 | Blueberry, dried, sweetened | Fruits and fruit juices | 18.00 mg | 4% |
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