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 3501–3550 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3501 | Fast foods, mexican, enchilada with cheese | Fast Foods | 31.00 mg | 7% | CNF |
| 3502 | Candies, bars, Special Dark | Sweets | 31.00 mg | 7% | CNF |
| 3503 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 31.00 mg | 7% | CNF |
| 3504 | Ice cream cone, sugar, rolled-type | Baked Products | 31.00 mg | 7% | CNF |
| 3505 | Croutons, plain | Baked Products | 31.00 mg | 7% | CNF |
| 3506 | Cookie, brownie, commercial | Baked Products | 31.00 mg | 7% | CNF |
| 3507 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 31.00 mg | 7% | CNF |
| 3508 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 31.00 mg | 7% | CNF |
| 3509 | Bagel, oat bran | Baked Products | 31.00 mg | 7% | CNF |
| 3510 | Veal, ground, raw | Lamb, Veal and Game | 31.00 mg | 7% | CNF |
| 3511 | Veal, leg (round), lean and fat, pan-fried, not breaded | Lamb, Veal and Game | 31.00 mg | 7% | CNF |
| 3512 | Veal, leg (round), lean and fat, pan-fried, breaded | Lamb, Veal and Game | 31.00 mg | 7% | CNF |
| 3513 | Lamb, cubed for stew or kabob, lean, broiled | Lamb, Veal and Game | 31.00 mg | 7% | CNF |
| 3514 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% | CNF |
| 3515 | Fish, salmon, sockeye (red), canned, drained solids, salted | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3516 | Fish, salmon, chum (keta), raw | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3517 | Fish, tuna, light, canned in oil, drained, unsalted | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3518 | Fish, tuna, light, canned in oil, drained, salted | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3519 | Fish, trout, rainbow, wild, baked or broiled | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3520 | Fish, trout, rainbow, wild, raw | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3521 | Fish, cusk, raw | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3522 | Fish, salmon, coho, farmed, raw | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3523 | Fish, seatrout (weakfish), mixed species, raw | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3524 | Fish, pompano, florida, baked or broiled | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3525 | Fish, grouper, mixed species, raw | Finfish and Shellfish Products | 31.00 mg | 7% | CNF |
| 3526 | Turnip greens, raw | Vegetables and Vegetable Products | 31.00 mg | 7% | CNF |
| 3527 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% | CNF |
| 3528 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% | CNF |
| 3529 | Pork, leg, inside, boneless, lean and fat, roasted | Pork Products | 31.00 mg | 7% | CNF |
| 3530 | Pork, loin, tenderloin, lean and fat, roasted | Pork Products | 31.00 mg | 7% | CNF |
| 3531 | Pork, loin, tenderloin, lean, roasted | Pork Products | 31.00 mg | 7% | CNF |
| 3532 | Persimmon, japanese, dried | Fruits and fruit juices | 31.00 mg | 7% | CNF |
| 3533 | Chicken, broiler, breast, meat, fried | Poultry Products | 31.00 mg | 7% | CNF |
| 3534 | Beef pot roast, with browned potatoes, peas and corn | Mixed Dishes | 31.00 mg | 7% | CNF |
| 3535 | Scallops, sea, frozen, wild caught | Finfish and Shellfish Products | 30.63 mg | 7% | USDA_FF |
| 3536 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 30.10 mg | 7% | USDA_FF |
| 3537 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 30.10 mg | 7% | USDA_FF |
| 3538 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 30.10 mg | 7% | USDA_FF |
| 3539 | Veal, shoulder, arm, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 30.00 mg | 7% | USDA_SR |
| 3540 | Veal, leg (top round), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 30.00 mg | 7% | USDA_SR |
| 3541 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 3542 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 3543 | Salmon, sockeye, canned, total can contents | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3544 | Crustaceans, crayfish, mixed species, farmed, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3545 | Fish, salmon, Atlantic, farmed, cooked, dry heat | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3546 | Fish, yellowtail, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3547 | Fish, wolffish, Atlantic, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3548 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3549 | Fish, sucker, white, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3550 | Fish, smelt, rainbow, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
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