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 3701–3750 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3701 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3702 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3703 | Fish, yellowtail, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3704 | Fish, catfish (wolffish), atlantic, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3705 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3706 | Fish, mullet (sucker), white, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3707 | Fish, smelt, rainbow (american, capelin), raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3708 | Fish, shad, American, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3709 | Fish, salmon, sockeye (red), raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3710 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3711 | Fish, milkfish (awa), raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3712 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3713 | Fish, dolphinfish (mahimahi), raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3714 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 30.00 mg | 7% | CNF |
| 3715 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 30.00 mg | 7% | CNF |
| 3716 | Spinach souffle, homemade | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3717 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3718 | Taro, cooked | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3719 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3720 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3721 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3722 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3723 | Pork, loin, centre cut (centre steak), boneless, lean, broiled | Pork Products | 30.00 mg | 7% | CNF |
| 3724 | Pork, loin, centre cut (centre steak), boneless, lean and fat, broiled | Pork Products | 30.00 mg | 7% | CNF |
| 3725 | Pork, leg, inside, boneless, lean, roasted | Pork Products | 30.00 mg | 7% | CNF |
| 3726 | Raisin, seeded | Fruits and fruit juices | 30.00 mg | 7% | CNF |
| 3727 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 30.00 mg | 7% | CNF |
| 3728 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 30.00 mg | 7% | CNF |
| 3729 | Chicken, broiler, breast, meat and skin, flour coated, fried | Poultry Products | 30.00 mg | 7% | CNF |
| 3730 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 30.00 mg | 7% | CNF |
| 3731 | Cheese, roquefort (blue) | Dairy and Egg Products | 30.00 mg | 7% | CNF |
| 3732 | Cheese, edam | Dairy and Egg Products | 30.00 mg | 7% | CNF |
| 3733 | Cheese, cotija, solid | Dairy and Egg Products | 29.90 mg | 7% | USDA_FF |
| 3734 | Cheese, monterey jack, solid | Dairy and Egg Products | 29.60 mg | 7% | USDA_FF |
| 3735 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.56 mg | 7% | USDA_FF |
| 3736 | Cheese, provolone, sliced | Dairy and Egg Products | 29.50 mg | 7% | USDA_FF |
| 3737 | Plantains, underripe, raw | Fruits and Fruit Juices | 29.47 mg | 7% | USDA_FF |
| 3738 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 29.31 mg | 7% | USDA_FF |
| 3739 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.30 mg | 7% | USDA_FF |
| 3740 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 29.29 mg | 7% | USDA_FF |
| 3741 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 29.10 mg | 7% | USDA_FF |
| 3742 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 29.10 mg | 7% | USDA_FF |
| 3743 | Game meat, beaver, cooked, roasted | Lamb, Veal, and Game Products | 29.00 mg | 7% | USDA_SR |
| 3744 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 29.00 mg | 7% | USDA_SR |
| 3745 | Fish, mullet, striped, raw | Finfish and Shellfish Products | 29.00 mg | 7% | USDA_SR |
| 3746 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3747 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3748 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3749 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% | USDA_SR |
| 3750 | Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-browned | Beef Products | 29.00 mg | 7% | USDA_SR |
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