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 3651–3700 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3651 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3652 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3653 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3654 | Egg roll, chicken, refrigerated, heated | Mixed Dishes | 30.00 mg | 7% | CNF |
| 3655 | Spruce grouse, native, meat, raw | Poultry Products | 30.00 mg | 7% | CNF |
| 3656 | Fish, arctic char, native, meat, boiled | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3657 | Game meat, native, polar bear, raw | Lamb, Veal and Game | 30.00 mg | 7% | CNF |
| 3658 | Game meat, native, caribou (reindeer), meat, aged | Lamb, Veal and Game | 30.00 mg | 7% | CNF |
| 3659 | Game meat, deer (venison), top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal and Game | 30.00 mg | 7% | CNF |
| 3660 | Game meat, deer (venison), loin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal and Game | 30.00 mg | 7% | CNF |
| 3661 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3662 | Emu, top loin, cooked, broiled | Poultry Products | 30.00 mg | 7% | CNF |
| 3663 | Emu, oyster, raw | Poultry Products | 30.00 mg | 7% | CNF |
| 3664 | Emu, fan fillet, cooked, broiled | Poultry Products | 30.00 mg | 7% | CNF |
| 3665 | Turkey bacon, cooked | Poultry Products | 30.00 mg | 7% | CNF |
| 3666 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 30.00 mg | 7% | CNF |
| 3667 | Pork, cured, bacon, cooked, baked | Pork Products | 30.00 mg | 7% | CNF |
| 3668 | Gravy, instant turkey, dry | Soups, Sauces and Gravies | 30.00 mg | 7% | CNF |
| 3669 | Durian, raw or frozen | Fruits and fruit juices | 30.00 mg | 7% | CNF |
| 3670 | Fast foods, mexican, tostada with beans, beef and cheese | Fast Foods | 30.00 mg | 7% | CNF |
| 3671 | Fast foods, mexican, burrito with beef and chili peppers | Fast Foods | 30.00 mg | 7% | CNF |
| 3672 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 30.00 mg | 7% | CNF |
| 3673 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% | CNF |
| 3674 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% | CNF |
| 3675 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% | CNF |
| 3676 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% | CNF |
| 3677 | Icing (frosting), chocolate, creamy, dry mix, prepared with margarine | Sweets | 30.00 mg | 7% | CNF |
| 3678 | Icing (frosting), chocolate, creamy, dry mix, prepared with butter | Sweets | 30.00 mg | 7% | CNF |
| 3679 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 30.00 mg | 7% | CNF |
| 3680 | Cracker, matzo, egg and onion | Baked Products | 30.00 mg | 7% | CNF |
| 3681 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 30.00 mg | 7% | CNF |
| 3682 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 30.00 mg | 7% | CNF |
| 3683 | Biscuit, multigrain, refrigerated dough | Baked Products | 30.00 mg | 7% | CNF |
| 3684 | Game meat, raccoon, roasted | Lamb, Veal and Game | 30.00 mg | 7% | CNF |
| 3685 | Game meat, native, moose, roasted | Lamb, Veal and Game | 30.00 mg | 7% | CNF |
| 3686 | Game meat, native, caribou (reindeer), meat, cooked | Lamb, Veal and Game | 30.00 mg | 7% | CNF |
| 3687 | Veal, shoulder, shank, lean, braised | Lamb, Veal and Game | 30.00 mg | 7% | CNF |
| 3688 | Veal, leg (round), lean, braised | Lamb, Veal and Game | 30.00 mg | 7% | CNF |
| 3689 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 30.00 mg | 7% | CNF |
| 3690 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 30.00 mg | 7% | CNF |
| 3691 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 30.00 mg | 7% | CNF |
| 3692 | Fish, arctic char, native, meat, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3693 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, salted | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3694 | Fish, salmon, chum (keta), canned, drained, solids with bone, salted | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3695 | Fish, pickerel, walleye-pickerel (yellow pike), raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3696 | Crustaceans, crayfish, mixed species, farmed, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3697 | Fish, trout, rainbow, farmed, baked or broiled | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3698 | Fish, salmon, atlantic, farmed, baked or broiled | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3699 | Fish, whitefish, lake, native, baked | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3700 | Fish, salmon, chum (keta), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
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