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 3551–3600 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3551 | Fish, salmon, chum, canned, drained solids with bone | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3552 | Fish, pike, walleye, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3553 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 30.00 mg | 7% | USDA_SR |
| 3554 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 30.00 mg | 7% | USDA_SR |
| 3555 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 30.00 mg | 7% | USDA_SR |
| 3556 | Turkey, back, from whole bird, meat only, with added solution, roasted | Poultry Products | 30.00 mg | 7% | USDA_SR |
| 3557 | Turkey, breast, from whole bird, meat only, with added solution, roasted | Poultry Products | 30.00 mg | 7% | USDA_SR |
| 3558 | Turkey from whole, light meat, meat and skin, with added solution, cooked, roasted | Poultry Products | 30.00 mg | 7% | USDA_SR |
| 3559 | Emu, top loin, cooked, broiled | Poultry Products | 30.00 mg | 7% | USDA_SR |
| 3560 | Emu, fan fillet, cooked, broiled | Poultry Products | 30.00 mg | 7% | USDA_SR |
| 3561 | Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 30.00 mg | 7% | USDA_SR |
| 3562 | Game meat, raccoon, cooked, roasted | Lamb, Veal, and Game Products | 30.00 mg | 7% | USDA_SR |
| 3563 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 3564 | Fish, salmon, chum, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3565 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3566 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3567 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3568 | Bread, roll, Mexican, bollilo | Baked Products | 30.00 mg | 7% | USDA_SR |
| 3569 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 3570 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 3571 | Fish, trout, rainbow, farmed, cooked, dry heat | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3572 | Fish, shad, american, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3573 | Fish, salmon, sockeye, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3574 | Fish, salmon, pink, canned, total can contents | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3575 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3576 | Fish, milkfish, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3577 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 30.00 mg | 7% | USDA_SR |
| 3578 | Cheese, edam | Dairy and Egg Products | 30.00 mg | 7% | USDA_SR |
| 3579 | Beef, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried | Beef Products | 30.00 mg | 7% | USDA_SR |
| 3580 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 30.00 mg | 7% | USDA_SR |
| 3581 | Turkey from whole, light meat, meat only, with added solution, cooked, roasted | Poultry Products | 30.00 mg | 7% | USDA_SR |
| 3582 | Emu, oyster, raw | Poultry Products | 30.00 mg | 7% | USDA_SR |
| 3583 | Crackers, matzo, egg and onion | Baked Products | 30.00 mg | 7% | USDA_SR |
| 3584 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 30.00 mg | 7% | USDA_SR |
| 3585 | Biscuits, mixed grain, refrigerated dough | Baked Products | 30.00 mg | 7% | USDA_SR |
| 3586 | Veal, leg, top round, cap off, cutlet, boneless, raw | Lamb, Veal, and Game Products | 30.00 mg | 7% | USDA_SR |
| 3587 | Game meat, deer, loin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 30.00 mg | 7% | USDA_SR |
| 3588 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 30.00 mg | 7% | USDA_SR |
| 3589 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 30.00 mg | 7% | USDA_SR |
| 3590 | Egg rolls, chicken, refrigerated, heated | Meals, Entrees, and Side Dishes | 30.00 mg | 7% | USDA_SR |
| 3591 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3592 | Fish, mahimahi, raw | Finfish and Shellfish Products | 30.00 mg | 7% | USDA_SR |
| 3593 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 30.00 mg | 7% | USDA_SR |
| 3594 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 30.00 mg | 7% | USDA_SR |
| 3595 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 30.00 mg | 7% | USDA_SR |
| 3596 | Bacon, turkey, microwaved | Sausages and Luncheon Meats | 30.00 mg | 7% | USDA_SR |
| 3597 | Gravy, instant turkey, dry | Soups, Sauces, and Gravies | 30.00 mg | 7% | USDA_SR |
| 3598 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 30.00 mg | 7% | USDA_SR |
| 3599 | Turkey, wing, from whole bird, meat only, with added solution, roasted | Poultry Products | 30.00 mg | 7% | USDA_SR |
| 3600 | Turkey, Ground, cooked | Poultry Products | 30.00 mg | 7% | USDA_SR |
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