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 3351–3400 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3351 | CRACKER BARREL, steak fries | Restaurant Foods | 32.00 mg | 8% | USDA_SR |
| 3352 | Fish, salmon, red, canned, bones removed (Alaska Native) | American Indian/Alaska Native Foods | 32.00 mg | 8% | USDA_SR |
| 3353 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 3354 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 32.00 mg | 8% | CNF |
| 3355 | Chicken, broiler, breast, skinless, boneless, meat, braised | Poultry Products | 32.00 mg | 8% | CNF |
| 3356 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 3357 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 3358 | Cheese, processed product, cheddar, slices | Dairy and Egg Products | 32.00 mg | 8% | CNF |
| 3359 | Club sandwich with grilled chicken, bacon, tomato, cheese, lettuce and mayonnaise | Mixed Dishes | 32.00 mg | 8% | CNF |
| 3360 | Fish cake or patty | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3361 | Veal, leg (round), lean, pan-fried, not breaded | Lamb, Veal and Game | 32.00 mg | 8% | CNF |
| 3362 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 3363 | Fish, burbot (loche), raw | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3364 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 32.00 mg | 8% | CNF |
| 3365 | Burrito, beef and bean, frozen | Mixed Dishes | 32.00 mg | 8% | CNF |
| 3366 | Fish, salmon, pink, canned, drained solids with bone | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3367 | Fish, inconnu, native, cooked | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3368 | Game meat, native, ringed seal, meat, boiled | Lamb, Veal and Game | 32.00 mg | 8% | CNF |
| 3369 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 32.00 mg | 8% | CNF |
| 3370 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 3371 | Candies, nougat, with almonds | Sweets | 32.00 mg | 8% | CNF |
| 3372 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 32.00 mg | 8% | CNF |
| 3373 | Rowal, raw | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 3374 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 32.00 mg | 8% | CNF |
| 3375 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 3376 | Fast foods, mexican, taco with beef, cheese and lettuce, hard shell | Fast Foods | 32.00 mg | 8% | CNF |
| 3377 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 3378 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 3379 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 3380 | Bread, French or Vienna (also sourdough) | Baked Products | 32.00 mg | 8% | CNF |
| 3381 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% | CNF |
| 3382 | Muffin, corn, commercial | Baked Products | 32.00 mg | 8% | CNF |
| 3383 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 32.00 mg | 8% | CNF |
| 3384 | Cookie, peanut butter, commercial, soft-type | Baked Products | 32.00 mg | 8% | CNF |
| 3385 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 32.00 mg | 8% | CNF |
| 3386 | Cookie, fudge, cake-type | Baked Products | 32.00 mg | 8% | CNF |
| 3387 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 32.00 mg | 8% | CNF |
| 3388 | Bread stick, plain | Baked Products | 32.00 mg | 8% | CNF |
| 3389 | Game meat, water buffalo, raw | Lamb, Veal and Game | 32.00 mg | 8% | CNF |
| 3390 | Veal, shoulder, blade, lean and fat, raw | Lamb, Veal and Game | 32.00 mg | 8% | CNF |
| 3391 | Veal, leg (round), lean, pan-fried, breaded | Lamb, Veal and Game | 32.00 mg | 8% | CNF |
| 3392 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 3393 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 3394 | Fish, salmon, chum (keta), poached | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3395 | Fish, salmon, pink (humpback), raw | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3396 | Fish, cod (scrod), atlantic, raw | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3397 | Fish, salmon, pink (humpback), baked or broiled | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3398 | Fish, butterfish, baked or broiled | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3399 | Mollusks, clam, mixed species, canned, drained solids | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3400 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
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