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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3551 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 16.00 mg | 4% |
| 3552 | Babyfood, cereal, wheat, with milk powder, prepared with water | Babyfoods | 16.00 mg | 4% |
| 3553 | Milk shake, chocolate, thick | Beverages | 16.00 mg | 4% |
| 3554 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 16.00 mg | 4% |
| 3555 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 16.00 mg | 4% |
| 3556 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 16.00 mg | 4% |
| 3557 | Chicken, broiler, neck, meat and skin, batter dipped, fried | Poultry Products | 16.00 mg | 4% |
| 3558 | Chicken, broiler, neck, meat, simmered | Poultry Products | 16.00 mg | 4% |
| 3559 | Chicken, broiler, wing, meat and skin, raw | Poultry Products | 16.00 mg | 4% |
| 3560 | Chicken, broiler, wing, meat and skin, batter dipped, fried | Poultry Products | 16.00 mg | 4% |
| 3561 | Chicken, broiler, wing, meat and skin, stewed | Poultry Products | 16.00 mg | 4% |
| 3562 | Duck, domesticated, meat and skin, roasted | Poultry Products | 16.00 mg | 4% |
| 3563 | Turkey, all classes, meat and skin, raw | Poultry Products | 16.00 mg | 4% |
| 3564 | Turkey, all classes, dark meat and skin, roasted | Poultry Products | 16.00 mg | 4% |
| 3565 | Turkey, all classes, dark meat only, roasted | Poultry Products | 16.00 mg | 4% |
| 3566 | Turkey, broiler, meat and skin, raw | Poultry Products | 16.00 mg | 4% |
| 3567 | Turkey, broiler, dark meat and skin, roasted | Poultry Products | 16.00 mg | 4% |
| 3568 | Turkey, hen, meat only, raw | Poultry Products | 16.00 mg | 4% |
| 3569 | Turkey, hen, dark meat and skin, roasted | Poultry Products | 16.00 mg | 4% |
| 3570 | Turkey, hen, wing, meat and skin, raw | Poultry Products | 16.00 mg | 4% |
| 3571 | Turkey, tom, meat and skin, raw | Poultry Products | 16.00 mg | 4% |
| 3572 | Chicken, broiler, back, meat and skin, stewed | Poultry Products | 16.00 mg | 4% |
| 3573 | Sausage, Brotwurst, pork, beef, with nonfat dry milk | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3574 | Wiener (frankfurter), turkey | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3575 | Deli-meat, bologna (baloney), beef | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3576 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 16.00 mg | 4% |
| 3577 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 16.00 mg | 4% |
| 3578 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 16.00 mg | 4% |
| 3579 | Carissa (natalplum), raw | Fruits and fruit juices | 16.00 mg | 4% |
| 3580 | Cherimoya, raw | Fruits and fruit juices | 16.00 mg | 4% |
| 3581 | Mammy-apple, raw | Fruits and fruit juices | 16.00 mg | 4% |
| 3582 | Pear, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 16.00 mg | 4% |
| 3583 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 4% |
| 3584 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 4% |
| 3585 | Pork, mechanically separated, raw | Pork Products | 16.00 mg | 4% |
| 3586 | Ham, lean, canned | Sausages and Luncheon meats | 16.00 mg | 4% |
| 3587 | Pork, cured, ham, shoulder, arm picnic, lean, roasted | Pork Products | 16.00 mg | 4% |
| 3588 | Pork, cured, ham, shoulder, picnic, boneless, lean, unheated | Pork Products | 16.00 mg | 4% |
| 3589 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3590 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3591 | Cabbage, red, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3592 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3593 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3594 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3595 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3596 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3597 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3598 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3599 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3600 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
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