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 3401–3450 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3401 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3402 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3403 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3404 | Fennel, bulb, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3405 | Beets, canned, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3406 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3407 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3408 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3409 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 17.00 mg | 4% |
| 3410 | Beef, mechanically deboned, raw | Beef Products | 17.00 mg | 4% |
| 3411 | Beef, ground, regular, raw | Beef Products | 17.00 mg | 4% |
| 3412 | Beef, kidneys, raw | Beef Products | 17.00 mg | 4% |
| 3413 | Deli-meat, pastrami, beef, sliced | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3414 | Malted milk, natural flavour, powder, with whole milk | Beverages | 17.00 mg | 4% |
| 3415 | Milk shake (fast food), chocolate | Beverages | 17.00 mg | 4% |
| 3416 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 17.00 mg | 4% |
| 3417 | Fish, cisco (lake herring, tullibee), native, raw | Finfish and Shellfish Products | 17.00 mg | 4% |
| 3418 | Fish, cisco (lake herring, tullibee), native, smoked | Finfish and Shellfish Products | 17.00 mg | 4% |
| 3419 | Fish, orange roughy, raw | Finfish and Shellfish Products | 17.00 mg | 4% |
| 3420 | Fish, pout, ocean, baked or broiled | Finfish and Shellfish Products | 17.00 mg | 4% |
| 3421 | Lamb, New Zealand, shoulder, whole, lean and fat, 6mm (1/4") trim, raw | Lamb, Veal and Game | 17.00 mg | 4% |
| 3422 | Lamb, heart, raw | Lamb, Veal and Game | 17.00 mg | 4% |
| 3423 | Lamb, kidney, raw | Lamb, Veal and Game | 17.00 mg | 4% |
| 3424 | Veal, spleen, raw | Lamb, Veal and Game | 17.00 mg | 4% |
| 3425 | Veal, tongue, raw | Lamb, Veal and Game | 17.00 mg | 4% |
| 3426 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 17.00 mg | 4% |
| 3427 | Biscuit, plain/buttermilk, refrigerated dough, higher fat | Baked Products | 17.00 mg | 4% |
| 3428 | Bread, white, homemade with nonfat dry milk | Baked Products | 17.00 mg | 4% |
| 3429 | Coffee cake, fruit | Baked Products | 17.00 mg | 4% |
| 3430 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 17.00 mg | 4% |
| 3431 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 17.00 mg | 4% |
| 3432 | Doughnut (donut), yeast-leavened (honey bun), glazed | Baked Products | 17.00 mg | 4% |
| 3433 | French toast, frozen, ready to heat | Baked Products | 17.00 mg | 4% |
| 3434 | French toast, homemade, with 2% milk and margarine | Baked Products | 17.00 mg | 4% |
| 3435 | Muffin, plain, homemade, made with 2% milk | Baked Products | 17.00 mg | 4% |
| 3436 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 17.00 mg | 4% |
| 3437 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 17.00 mg | 4% |
| 3438 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 17.00 mg | 4% |
| 3439 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 17.00 mg | 4% |
| 3440 | Snacks, corn-based, extruded, puffs or twists, cheese | Snacks | 17.00 mg | 4% |
| 3441 | Candies, caramel | Sweets | 17.00 mg | 4% |
| 3442 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 17.00 mg | 4% |
| 3443 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 17.00 mg | 4% |
| 3444 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 17.00 mg | 4% |
| 3445 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 17.00 mg | 4% |
| 3446 | Fast foods, breakfast, croissant with egg, cheese and ham | Fast Foods | 17.00 mg | 4% |
| 3447 | Fast foods, breakfast, croissant with egg, cheese and sausage | Fast Foods | 17.00 mg | 4% |
| 3448 | Fast foods, breakfast, english muffin with egg, cheese and sausage | Fast Foods | 17.00 mg | 4% |
| 3449 | Fast foods, entree, oysters, battered or breaded, fried | Fast Foods | 17.00 mg | 4% |
| 3450 | Pepper, banana, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
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