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 3451–3500 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3451 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 17.00 mg | 4% |
| 3452 | Meatless, chicken | Legumes and Legume Products | 17.00 mg | 4% |
| 3453 | Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared | Sweets | 17.00 mg | 4% |
| 3454 | Meat sticks, bacon and beef | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3455 | Deli-meat, Bologna (baloney), reduced fat | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3456 | Deli-meat, salami, Italian, pork and beef, reduced sodium | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3457 | Game meat, native, caribou (reindeer), tongue, cooked | Lamb, Veal and Game | 17.00 mg | 4% |
| 3458 | Game meat, native, moose, kidney, raw | Lamb, Veal and Game | 17.00 mg | 4% |
| 3459 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 17.00 mg | 4% |
| 3460 | Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies | Sweets | 17.00 mg | 4% |
| 3461 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 17.00 mg | 4% |
| 3462 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3463 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3464 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3465 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3466 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 3467 | Bread pudding, with raisins, homemade | Baked Products | 17.00 mg | 4% |
| 3468 | Stir fry with chicken | Mixed Dishes | 17.00 mg | 4% |
| 3469 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 17.00 mg | 4% |
| 3470 | Turkey, hen, leg, meat only, roasted | Poultry Products | 17.00 mg | 4% |
| 3471 | Turkey, all classes, leg, meat only, roasted | Poultry Products | 17.00 mg | 4% |
| 3472 | Turkey, all classes, thigh, meat only, roasted | Poultry Products | 17.00 mg | 4% |
| 3473 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 17.00 mg | 4% |
| 3474 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 17.00 mg | 4% |
| 3475 | Yogourt, soy, vanilla flavoured, with added fibre | Dairy and Egg Products | 17.00 mg | 4% |
| 3476 | Bread, cheese | Baked Products | 17.00 mg | 4% |
| 3477 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 17.00 mg | 4% |
| 3478 | Corn dog, wiener/sausage with cornflour coating, frozen, prepared | Mixed Dishes | 17.00 mg | 4% |
| 3479 | Macaroni and cheese, frozen | Mixed Dishes | 17.00 mg | 4% |
| 3480 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 17.00 mg | 4% |
| 3481 | Deli-meat, salami (Hungarian), pork and beef, cooked | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3482 | Deli-meat, mortadella | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3483 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 17.00 mg | 4% |
| 3484 | Deli-meat, bologna (baloney), composite | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3485 | Sausage, breakfast links or rounds, pork, pre-cooked, reheated | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3486 | Sausage, breakfast links or rounds, turkey, cooked | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3487 | Sausage, Merguez, lamb, raw | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3488 | Sausage, smoked, with cheddar cheese, pre-cooked, reduced fat | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3489 | Babyfood, dinner, lamb with fruit | Babyfoods | 17.00 mg | 4% |
| 3490 | Babyfood, cereal, rice, with milk powder and fruit, prepared with water | Babyfoods | 17.00 mg | 4% |
| 3491 | Dessert, egg custard, dry mix prepared with whole milk | Sweets | 16.00 mg | 4% |
| 3492 | Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 16.00 mg | 4% |
| 3493 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 16.00 mg | 4% |
| 3494 | Fast foods, breakfast, biscuit with egg and bacon | Fast Foods | 16.00 mg | 4% |
| 3495 | Fast foods, breakfast, biscuit with egg and ham | Fast Foods | 16.00 mg | 4% |
| 3496 | Fast foods, dessert, animal crackers | Fast Foods | 16.00 mg | 4% |
| 3497 | Fast foods, dessert, sundae, strawberry | Fast Foods | 16.00 mg | 4% |
| 3498 | Fast foods, entree, salad, vegetable, no dressing, with shrimp | Fast Foods | 16.00 mg | 4% |
| 3499 | Fast foods, entree, shrimp, breaded and fried | Fast Foods | 16.00 mg | 4% |
| 3500 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables | Fast Foods | 16.00 mg | 4% |
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