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 3301–3350 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Burrito, beef and bean, frozen | Meals, Entrees, and Side Dishes | 32.00 mg | 8% | USDA_SR |
| 3302 | Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry | Breakfast Cereals | 32.00 mg | 8% | USDA_SR |
| 3303 | Ruffed Grouse, breast meat, skinless, raw | Poultry Products | 32.00 mg | 8% | USDA_SR |
| 3304 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 32.00 mg | 8% | USDA_SR |
| 3305 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 32.00 mg | 8% | USDA_SR |
| 3306 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 32.00 mg | 8% | USDA_SR |
| 3307 | Bread, french or vienna (includes sourdough) | Baked Products | 32.00 mg | 8% | USDA_SR |
| 3308 | Veal, loin, chop, separable lean and fat, cooked, grilled | Lamb, Veal, and Game Products | 32.00 mg | 8% | USDA_SR |
| 3309 | Veal, shank, separable lean and fat, raw | Lamb, Veal, and Game Products | 32.00 mg | 8% | USDA_SR |
| 3310 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 3311 | Fish, salmon, pink, cooked, dry heat | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3312 | Mollusks, clam, mixed species, canned, drained solids | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3313 | Fish, cod, Atlantic, raw | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3314 | Fish, burbot, raw | Finfish and Shellfish Products | 32.00 mg | 8% | USDA_SR |
| 3315 | Cookies, oatmeal, reduced fat | Baked Products | 32.00 mg | 8% | USDA_SR |
| 3316 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% | USDA_SR |
| 3317 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% | USDA_SR |
| 3318 | Turkey, drumstick, from whole bird, meat only, roasted | Poultry Products | 32.00 mg | 8% | USDA_SR |
| 3319 | Turkey, whole, wing, meat only, cooked, roasted | Poultry Products | 32.00 mg | 8% | USDA_SR |
| 3320 | Turkey, whole, breast, meat only, cooked, roasted | Poultry Products | 32.00 mg | 8% | USDA_SR |
| 3321 | Turkey, all classes, light meat, cooked, roasted | Poultry Products | 32.00 mg | 8% | USDA_SR |
| 3322 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 32.00 mg | 8% | USDA_SR |
| 3323 | Turkey, whole, light meat, meat and skin, cooked, roasted | Poultry Products | 32.00 mg | 8% | USDA_SR |
| 3324 | Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise | Fast Foods | 32.00 mg | 8% | USDA_SR |
| 3325 | Fast foods, taco with beef, cheese and lettuce, hard shell | Fast Foods | 32.00 mg | 8% | USDA_SR |
| 3326 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 32.00 mg | 8% | USDA_SR |
| 3327 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 3328 | TACO BELL, Original Taco with beef, cheese and lettuce | Fast Foods | 32.00 mg | 8% | USDA_SR |
| 3329 | Bulgur, cooked | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 3330 | Nuts, coconut meat, raw | Nut and Seed Products | 32.00 mg | 8% | USDA_SR |
| 3331 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 3332 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 3333 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 32.00 mg | 8% | USDA_SR |
| 3334 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 32.00 mg | 8% | USDA_SR |
| 3335 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 3336 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 3337 | Candies, nougat, with almonds | Sweets | 32.00 mg | 8% | USDA_SR |
| 3338 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 32.00 mg | 8% | USDA_SR |
| 3339 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 3340 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 3341 | Wild rice, cooked | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 3342 | Rye flour, light | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 3343 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 3344 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 3345 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 3346 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 3347 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 3348 | Ice creams, chocolate, rich | Sweets | 32.00 mg | 8% | USDA_SR |
| 3349 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 3350 | Rowal, raw | Fruits and Fruit Juices | 32.00 mg | 8% | USDA_SR |
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