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 3851–3900 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3851 | Fish, arctic char, native, meat, dried | Finfish and Shellfish Products | 29.00 mg | 7% | CNF |
| 3852 | Game meat, elk, tenderloin, separable lean only, cooked, broiled | Lamb, Veal and Game | 29.00 mg | 7% | CNF |
| 3853 | Ostrich, oyster, cooked | Poultry Products | 29.00 mg | 7% | CNF |
| 3854 | Emu, outside drum, raw | Poultry Products | 29.00 mg | 7% | CNF |
| 3855 | Emu, ground, cooked, pan-broiled | Poultry Products | 29.00 mg | 7% | CNF |
| 3856 | Cheese, cheddar, imitation | Dairy and Egg Products | 29.00 mg | 7% | CNF |
| 3857 | Beef, ground, extra lean, crumbled, pan-fried | Beef Products | 29.00 mg | 7% | CNF |
| 3858 | Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 3859 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 29.00 mg | 7% | CNF |
| 3860 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 29.00 mg | 7% | CNF |
| 3861 | Snacks, pretzels, hard, plain, salted | Snacks | 29.00 mg | 7% | CNF |
| 3862 | Dessert, frozen, ice cream, chocolate | Sweets | 29.00 mg | 7% | CNF |
| 3863 | Candies, bars, 3 Musketeers | Sweets | 29.00 mg | 7% | CNF |
| 3864 | Leavening agent, baking powder, low sodium | Baked Products | 29.00 mg | 7% | CNF |
| 3865 | Cookie, coconut macaroon | Baked Products | 29.00 mg | 7% | CNF |
| 3866 | Cookie, chocolate chip, soft type, commercial | Baked Products | 29.00 mg | 7% | CNF |
| 3867 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 29.00 mg | 7% | CNF |
| 3868 | Game meat, native, beaver, roasted | Lamb, Veal and Game | 29.00 mg | 7% | CNF |
| 3869 | Veal, sirloin, lean, braised | Lamb, Veal and Game | 29.00 mg | 7% | CNF |
| 3870 | Veal, shoulder, shank, lean and fat, braised | Lamb, Veal and Game | 29.00 mg | 7% | CNF |
| 3871 | Veal, milk-fed, cutlets (inside top round), pan-fried | Lamb, Veal and Game | 29.00 mg | 7% | CNF |
| 3872 | Veal, leg (round), lean and fat, braised | Lamb, Veal and Game | 29.00 mg | 7% | CNF |
| 3873 | Lamb, Canadian, shoulder, whole, lean, cooked | Lamb, Veal and Game | 29.00 mg | 7% | CNF |
| 3874 | Lamb, Canadian, rib, lean, cooked | Lamb, Veal and Game | 29.00 mg | 7% | CNF |
| 3875 | Hummus, homemade | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 3876 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 3877 | Fish, salmon, sockeye (red), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 29.00 mg | 7% | CNF |
| 3878 | Fish, whitefish, lake, native, raw | Finfish and Shellfish Products | 29.00 mg | 7% | CNF |
| 3879 | Fish, scup (porgy), baked or broiled | Finfish and Shellfish Products | 29.00 mg | 7% | CNF |
| 3880 | Fish, swordfish, raw | Finfish and Shellfish Products | 29.00 mg | 7% | CNF |
| 3881 | Fish, salmon, atlantic, wild, raw | Finfish and Shellfish Products | 29.00 mg | 7% | CNF |
| 3882 | Fish, mullet, striped, raw | Finfish and Shellfish Products | 29.00 mg | 7% | CNF |
| 3883 | Fish, carp, raw | Finfish and Shellfish Products | 29.00 mg | 7% | CNF |
| 3884 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3885 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3886 | Parsnip, raw | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3887 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3888 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3889 | Pork, loin, whole, lean, broiled | Pork Products | 29.00 mg | 7% | CNF |
| 3890 | Passion fruit, purple, raw | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 3891 | Jackfruit, raw | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 3892 | Fig, dried, cooked | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 3893 | Avocado, raw, california | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 3894 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 3895 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% | CNF |
| 3896 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% | CNF |
| 3897 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% | CNF |
| 3898 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 29.00 mg | 7% | CNF |
| 3899 | Deli-meat, pickle and pimiento loaf, pork | Sausages and Luncheon meats | 29.00 mg | 7% | CNF |
| 3900 | Chicken, broiler, breast, meat, roasted | Poultry Products | 29.00 mg | 7% | CNF |
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