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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3701 | Turkey, tom, drumstick, meat, roasted | Poultry Products | 15.00 mg | 4% |
| 3702 | Turkey, tom, wing, meat, roasted | Poultry Products | 15.00 mg | 4% |
| 3703 | Turkey, tom, drumstick, meat and skin, roasted | Poultry Products | 15.00 mg | 4% |
| 3704 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 15.00 mg | 4% |
| 3705 | Cream, sour, light | Dairy and Egg Products | 15.00 mg | 4% |
| 3706 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 3707 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 3708 | Pineapple, canned, juice pack, drained | Fruits and fruit juices | 15.00 mg | 4% |
| 3709 | Pork, variety meats and by-products, stomach, cooked, simmered | Pork Products | 15.00 mg | 4% |
| 3710 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 15.00 mg | 4% |
| 3711 | Dessert, frozen, ice cream, chocolate, light, no sugar added | Sweets | 15.00 mg | 4% |
| 3712 | Salad dressing, blue or roquefort cheese dressing, fat free | Fats and Oils | 15.00 mg | 4% |
| 3713 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3714 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3715 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3716 | Sausage, Bratwurst, beef and pork, smoked | Sausages and Luncheon meats | 15.00 mg | 4% |
| 3717 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% |
| 3718 | Game meat, native, narwhal, skin (muktuk), raw | Lamb, Veal and Game | 15.00 mg | 4% |
| 3719 | Game meat, native, ringed seal, brain, raw | Lamb, Veal and Game | 15.00 mg | 4% |
| 3720 | Game meat, native, ringed seal, pup, boiled | Lamb, Veal and Game | 15.00 mg | 4% |
| 3721 | Beef, hip, eye of round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 3722 | Beef, hip, eye of round roast, boneless, lean, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 3723 | Beef, hip, eye of round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 15.00 mg | 4% |
| 3724 | Beef, hip, eye of round steak, boneless, lean, cooked, braised | Beef Products | 15.00 mg | 4% |
| 3725 | Salmonberry, raw | Fruits and fruit juices | 15.00 mg | 4% |
| 3726 | Beef, tripe, simmered | Beef Products | 15.00 mg | 4% |
| 3727 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3728 | Egg substitute, liquid, fat free | Dairy and Egg Products | 15.00 mg | 4% |
| 3729 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% |
| 3730 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3731 | Sugar pie, 1 crust, homemade | Baked Products | 15.00 mg | 4% |
| 3732 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 15.00 mg | 4% |
| 3733 | Dessert, pudding, rice, with raisins, homemade | Sweets | 15.00 mg | 4% |
| 3734 | Salad, caesar, homemade | Mixed Dishes | 15.00 mg | 4% |
| 3735 | Sandwich, hot chicken | Mixed Dishes | 15.00 mg | 4% |
| 3736 | Stir fry with beef and broccoli | Mixed Dishes | 15.00 mg | 4% |
| 3737 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 3738 | Turkey, hen, wing, meat only, raw | Poultry Products | 15.00 mg | 4% |
| 3739 | Turkey, all classes, thigh, meat only, raw | Poultry Products | 15.00 mg | 4% |
| 3740 | Turkey, all classes, drumstick, meat and skin, roasted | Poultry Products | 15.00 mg | 4% |
| 3741 | Turkey, all classes, drumstick, meat only, roasted | Poultry Products | 15.00 mg | 4% |
| 3742 | Turkey, all classes, wing, meat only, raw | Poultry Products | 15.00 mg | 4% |
| 3743 | Turkey, broiler, drumstick, meat and skin, roasted | Poultry Products | 15.00 mg | 4% |
| 3744 | Turkey, broiler, thigh, meat and skin, raw | Poultry Products | 15.00 mg | 4% |
| 3745 | Chinese dish, beef and vegetable, restaurant prepared | Mixed Dishes | 15.00 mg | 4% |
| 3746 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 15.00 mg | 4% |
| 3747 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 15.00 mg | 4% |
| 3748 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 15.00 mg | 4% |
| 3749 | Chinese dish, sweet and sour chicken, restaurant prepared | Mixed Dishes | 15.00 mg | 4% |
| 3750 | Potato salad with egg | Mixed Dishes | 15.00 mg | 4% |
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