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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3501 | Lamb, New Zealand, frozen, composite, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 16.00 mg | 4% |
| 3502 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3503 | Turkey, tom, wing, meat only, raw | Poultry Products | 16.00 mg | 4% |
| 3504 | Turkey, tom, thigh, meat, roasted | Poultry Products | 16.00 mg | 4% |
| 3505 | Turkey, tom, leg, meat, roasted | Poultry Products | 16.00 mg | 4% |
| 3506 | Turkey, tom, thigh, meat and skin, roasted | Poultry Products | 16.00 mg | 4% |
| 3507 | Onion, young green, tops only | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3508 | Wiener (frankfurter), reduced fat and sodium | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3509 | Game meat, native, narwhal, skin (muktuk), aged | Lamb, Veal and Game | 16.00 mg | 4% |
| 3510 | Game meat, native, beaver, liver, raw | Lamb, Veal and Game | 16.00 mg | 4% |
| 3511 | Game meat, native, caribou (reindeer), brain, boiled | Lamb, Veal and Game | 16.00 mg | 4% |
| 3512 | Game meat, native, caribou (reindeer), tongue, raw | Lamb, Veal and Game | 16.00 mg | 4% |
| 3513 | Game meat, native, moose, liver, raw | Lamb, Veal and Game | 16.00 mg | 4% |
| 3514 | Fish, burbot (loche), native, eggs, raw | Finfish and Shellfish Products | 16.00 mg | 4% |
| 3515 | Agutuk, native, fish with shortening (Alaskan ice cream) | Finfish and Shellfish Products | 16.00 mg | 4% |
| 3516 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 16.00 mg | 4% |
| 3517 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 3518 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3519 | Cake, shortcake, biscuit-type, homemade | Baked Products | 16.00 mg | 4% |
| 3520 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3521 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3522 | Muffin, carrot, commercial | Baked Products | 16.00 mg | 4% |
| 3523 | Game meat, native, sea lion, stellar, kidney, raw | Lamb, Veal and Game | 16.00 mg | 4% |
| 3524 | Cretons | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3525 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 16.00 mg | 4% |
| 3526 | Soup, lentil, homemade | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 3527 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 16.00 mg | 4% |
| 3528 | Zucchini, battered and fried | Mixed Dishes | 16.00 mg | 4% |
| 3529 | Spaghetti with cream sauce | Mixed Dishes | 16.00 mg | 4% |
| 3530 | Fast foods, pizza, cheese, meat (pepperoni, ground beef and sausage) and vegetables, regular crust | Fast Foods | 16.00 mg | 4% |
| 3531 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 16.00 mg | 4% |
| 3532 | Turkey, broiler, drumstick, meat only, roasted | Poultry Products | 16.00 mg | 4% |
| 3533 | Turkey, broiler, thigh, meat only, raw | Poultry Products | 16.00 mg | 4% |
| 3534 | Lemon chicken, restaurant prepared | Mixed Dishes | 16.00 mg | 4% |
| 3535 | Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 16.00 mg | 4% |
| 3536 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 16.00 mg | 4% |
| 3537 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 16.00 mg | 4% |
| 3538 | Yogourt, fruit flavoured, fresh cheese-type, miniature size, with added Vitamin D | Dairy and Egg Products | 16.00 mg | 4% |
| 3539 | Dessert, frozen, ice cream cookie sandwich | Sweets | 16.00 mg | 4% |
| 3540 | Chinese dish, shrimp and vegetables, restaurant prepared | Mixed Dishes | 16.00 mg | 4% |
| 3541 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 16.00 mg | 4% |
| 3542 | Wiener (frankfurter), Bavarian | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3543 | Deli-meat, bologna (baloney), mixed meats | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3544 | Deli-meat, Montreal smoked meat, extra lean | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3545 | Deli-meat, summer sausage | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3546 | Cretons, veal | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3547 | Soup, split pea with ham, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 3548 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 3549 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 3550 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 16.00 mg | 4% |
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