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 3601–3650 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3601 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 3602 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 16.00 mg | 4% |
| 3603 | Beef, tongue, raw | Beef Products | 16.00 mg | 4% |
| 3604 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 16.00 mg | 4% |
| 3605 | Fish, pollock, (alaska), raw | Finfish and Shellfish Products | 16.00 mg | 4% |
| 3606 | Clam fritter | Finfish and Shellfish Products | 16.00 mg | 4% |
| 3607 | Veal, brain, braised | Lamb, Veal and Game | 16.00 mg | 4% |
| 3608 | Veal, kidney, raw | Lamb, Veal and Game | 16.00 mg | 4% |
| 3609 | Lamb, tongue, braised | Lamb, Veal and Game | 16.00 mg | 4% |
| 3610 | Cake, fruitcake, commercial | Baked Products | 16.00 mg | 4% |
| 3611 | Cookie, graham cracker, chocolate-coated | Baked Products | 16.00 mg | 4% |
| 3612 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 16.00 mg | 4% |
| 3613 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 16.00 mg | 4% |
| 3614 | Croissant, butter, commercial | Baked Products | 16.00 mg | 4% |
| 3615 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 16.00 mg | 4% |
| 3616 | Pancake, plain, homemade | Baked Products | 16.00 mg | 4% |
| 3617 | Pancake, blueberry, homemade | Baked Products | 16.00 mg | 4% |
| 3618 | Pie, banana cream, homemade | Baked Products | 16.00 mg | 4% |
| 3619 | Puff pastry, frozen, ready-to-bake | Baked Products | 16.00 mg | 4% |
| 3620 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 15.00 mg | 4% |
| 3621 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 15.00 mg | 4% |
| 3622 | Chicken, broiler, gizzard, raw | Poultry Products | 15.00 mg | 4% |
| 3623 | Chicken, broiler, heart, raw | Poultry Products | 15.00 mg | 4% |
| 3624 | Duck, domesticated, meat and skin, raw | Poultry Products | 15.00 mg | 4% |
| 3625 | Turkey, all classes, neck, meat only, raw | Poultry Products | 15.00 mg | 4% |
| 3626 | Turkey, broiler, dark meat only, raw | Poultry Products | 15.00 mg | 4% |
| 3627 | Turkey, broiler, leg, meat and skin, raw | Poultry Products | 15.00 mg | 4% |
| 3628 | Turkey, broiler, leg, meat only, raw | Poultry Products | 15.00 mg | 4% |
| 3629 | Turkey, broiler, wing, meat only, raw | Poultry Products | 15.00 mg | 4% |
| 3630 | Turkey, hen, meat and skin, raw | Poultry Products | 15.00 mg | 4% |
| 3631 | Turkey, tom, dark meat and skin, roasted | Poultry Products | 15.00 mg | 4% |
| 3632 | Turkey, tom, dark meat only, roasted | Poultry Products | 15.00 mg | 4% |
| 3633 | Turkey, tom, leg, meat and skin, roasted | Poultry Products | 15.00 mg | 4% |
| 3634 | Poultry food products, turkey patties, breaded, battered and fried | Poultry Products | 15.00 mg | 4% |
| 3635 | Poultry food products, turkey sticks, breaded, battered, fried | Poultry Products | 15.00 mg | 4% |
| 3636 | Chicken, broiler, skin only, roasted | Poultry Products | 15.00 mg | 4% |
| 3637 | Chicken, broiler, back, meat and skin, raw | Poultry Products | 15.00 mg | 4% |
| 3638 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 3639 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 3640 | Soup, split pea with ham, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 3641 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 3642 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 3643 | Deli-meat, Dutch loaf, old fashioned, pork and beef | Sausages and Luncheon meats | 15.00 mg | 4% |
| 3644 | Deli-meat, mock chicken loaf | Sausages and Luncheon meats | 15.00 mg | 4% |
| 3645 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 15.00 mg | 4% |
| 3646 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% |
| 3647 | Java-plum, raw | Fruits and fruit juices | 15.00 mg | 4% |
| 3648 | Lemon peel, raw | Fruits and fruit juices | 15.00 mg | 4% |
| 3649 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% |
| 3650 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% |
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