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 3251–3300 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3251 | Fish, salmon, coho, wild, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3252 | Mollusks, oyster, eastern (blue point), farmed, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3253 | Mollusks, oyster, eastern (blue point), farmed, raw | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3254 | Crusteceans, crayfish, mixed species, farmed, boiled or steamed | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3255 | Fish, lingcod, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3256 | Fish, halibut, Greenland (turbot), baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3257 | Fish, tuna, white, canned with water, drained, unsalted | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3258 | Mollusks, squid (calamari), mixed species, raw | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3259 | Crustaceans, crayfish, mixed species, wild, boiled or steamed | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3260 | Crustaceans, crab, blue, crab cakes, homemade | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3261 | Fish, tuna, white, canned with water, drained, salted | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3262 | Fish, tilefish, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3263 | Fish, rockfish, pacific ocean perch, mixed species, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3264 | Fish, mullet, striped, baked or broiled | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3265 | Fish, mackerel, spanish (atlantic), raw | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3266 | Fish, bluefish, raw | Finfish and Shellfish Products | 33.00 mg | 8% | CNF |
| 3267 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 33.00 mg | 8% | CNF |
| 3268 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 3269 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 3270 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 3271 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 3272 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 33.00 mg | 8% | CNF |
| 3273 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 33.00 mg | 8% | CNF |
| 3274 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 32.80 mg | 8% | USDA_FF |
| 3275 | Kale, raw | Vegetables and Vegetable Products | 32.70 mg | 8% | USDA_FF |
| 3276 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 32.54 mg | 8% | USDA_FF |
| 3277 | Cookies, oatmeal, soft, with raisins | Baked Products | 32.40 mg | 8% | USDA_FF |
| 3278 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 32.00 mg | 8% | USDA_FF |
| 3279 | Game meat, buffalo, water, raw | Lamb, Veal, and Game Products | 32.00 mg | 8% | USDA_SR |
| 3280 | Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 32.00 mg | 8% | USDA_SR |
| 3281 | Veal, leg (top round), separable lean only, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 32.00 mg | 8% | USDA_SR |
| 3282 | Fish, salmon, pink, canned, drained solids | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3283 | Fish, sheepshead, raw | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3284 | Fish, mackerel, king, raw | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3285 | Fish, herring, Atlantic, raw | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3286 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% | USDA_SR |
| 3287 | Muffins, corn, commercially prepared | Baked Products | 32.00 mg | 8% | USDA_SR |
| 3288 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 32.00 mg | 8% | USDA_SR |
| 3289 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 32.00 mg | 8% | USDA_SR |
| 3290 | Bread, sticks, plain | Baked Products | 32.00 mg | 8% | USDA_SR |
| 3291 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 3292 | Fish, butterfish, cooked, dry heat | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3293 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 32.00 mg | 8% | USDA_SR |
| 3294 | Veal, shoulder, blade chop, separable lean and fat, raw | Lamb, Veal, and Game Products | 32.00 mg | 8% | USDA_SR |
| 3295 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 3296 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 3297 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3298 | Fish, herring, Pacific, raw | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3299 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% | USDA_SR |
| 3300 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% | USDA_SR |
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