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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Pork, shoulder, whole, lean and fat, roasted | Pork Products | 18.00 mg | 4% |
| 3302 | Pork, shoulder, picnic (arm), lean and fat, raw | Pork Products | 18.00 mg | 4% |
| 3303 | Pork, shoulder, blade portion, bone-in, lean and fat, roasted | Pork Products | 18.00 mg | 4% |
| 3304 | Pork, kidney, braised | Pork Products | 18.00 mg | 4% |
| 3305 | Pork, liver, raw | Pork Products | 18.00 mg | 4% |
| 3306 | Pork, tongue, raw | Pork Products | 18.00 mg | 4% |
| 3307 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, unheated | Pork Products | 18.00 mg | 4% |
| 3308 | Pork, side ribs centre cut (spareribs), lean and fat, simmered, roasted | Pork Products | 18.00 mg | 4% |
| 3309 | Pork, cured, ham, whole, lean, bone-in, unheated | Pork Products | 18.00 mg | 4% |
| 3310 | Pork, cured, ham, whole, lean, 30% salt reduced, unheated | Pork Products | 18.00 mg | 4% |
| 3311 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3312 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3313 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3314 | Kale, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3315 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3316 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3317 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3318 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3319 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3320 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3321 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3322 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3323 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3324 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3325 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3326 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3327 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3328 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3329 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3330 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3331 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3332 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3333 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3334 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 3335 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 18.00 mg | 4% |
| 3336 | Beef, pancreas, raw | Beef Products | 18.00 mg | 4% |
| 3337 | Deli meat, beef, cured, jellied | Sausages and Luncheon meats | 18.00 mg | 4% |
| 3338 | Beef, liver, raw | Beef Products | 18.00 mg | 4% |
| 3339 | Beverage mix, chocolate flavour, powder, with whole milk | Beverages | 18.00 mg | 4% |
| 3340 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 18.00 mg | 4% |
| 3341 | Fish, salmon, chinook (spring), smoked | Finfish and Shellfish Products | 18.00 mg | 4% |
| 3342 | Mollusks, clam, mixed species, boiled or steamed | Finfish and Shellfish Products | 18.00 mg | 4% |
| 3343 | Mollusks, oyster, eastern (blue point), wild, raw | Finfish and Shellfish Products | 18.00 mg | 4% |
| 3344 | Fish, salmon, chinook (spring), smoked, lox | Finfish and Shellfish Products | 18.00 mg | 4% |
| 3345 | Fish, orange roughy, baked or broiled | Finfish and Shellfish Products | 18.00 mg | 4% |
| 3346 | Fish, flatfish (flounder or sole or plaice), raw | Finfish and Shellfish Products | 18.00 mg | 4% |
| 3347 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 18.00 mg | 4% |
| 3348 | Lamb, New Zealand, frozen, loin chop, lean and fat, raw | Lamb, Veal and Game | 18.00 mg | 4% |
| 3349 | Lamb, New Zealand, shoulder, whole, lean and fat, 6mm (1/4") trim, braised | Lamb, Veal and Game | 18.00 mg | 4% |
| 3350 | Veal, brain, pan-fried | Lamb, Veal and Game | 18.00 mg | 4% |
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