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 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3851 | Turkey, all classes, wing, meat and skin, raw | Poultry Products | 14.00 mg | 3% |
| 3852 | Turkey, broiler, dark meat and skin, raw | Poultry Products | 14.00 mg | 3% |
| 3853 | Turkey, hen, dark meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3854 | Turkey, tom, dark meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3855 | Turkey, tom, wing, meat and skin, raw | Poultry Products | 14.00 mg | 3% |
| 3856 | Turkey, tom, wing, meat and skin, roasted | Poultry Products | 14.00 mg | 3% |
| 3857 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 14.00 mg | 3% |
| 3858 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 14.00 mg | 3% |
| 3859 | Sausage, Italian, pork, raw | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3860 | Deli-meat, pastrami, turkey, sliced | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3861 | Deli-meat, thuringer, cervelat, beef and pork | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3862 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 14.00 mg | 3% |
| 3863 | Melon balls, frozen (cantaloupe and honeydew) | Fruits and fruit juices | 14.00 mg | 3% |
| 3864 | Orange, with peel, raw | Fruits and fruit juices | 14.00 mg | 3% |
| 3865 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 14.00 mg | 3% |
| 3866 | Prune juice, canned | Fruits and fruit juices | 14.00 mg | 3% |
| 3867 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 14.00 mg | 3% |
| 3868 | Pork, brains, raw | Pork Products | 14.00 mg | 3% |
| 3869 | Pork, liver, braised | Pork Products | 14.00 mg | 3% |
| 3870 | Pork, lungs, raw | Pork Products | 14.00 mg | 3% |
| 3871 | Pork, cured, ham, shoulder, arm picnic, lean and fat, roasted | Pork Products | 14.00 mg | 3% |
| 3872 | Pork, cured, ham, boneless, mini ham-half, extra-lean (approximately 5% fat), roasted | Pork Products | 14.00 mg | 3% |
| 3873 | Asparagus, raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3874 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3875 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3876 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3877 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3878 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3879 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3880 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3881 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3882 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3883 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3884 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3885 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3886 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3887 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3888 | Carrot juice, canned | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3889 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3890 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3891 | Potato, canned, drained solids | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3892 | Potato, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3893 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3894 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3895 | Beef, lungs, raw | Beef Products | 14.00 mg | 3% |
| 3896 | Beef, thymus, raw | Beef Products | 14.00 mg | 3% |
| 3897 | Beef, cured, corned beef, brisket, raw | Beef Products | 14.00 mg | 3% |
| 3898 | Beef, cured, corned beef, canned | Beef Products | 14.00 mg | 3% |
| 3899 | Beef, tongue, whole, canned or pickled | Beef Products | 14.00 mg | 3% |
| 3900 | Lemonade with artificial sweetener, powder | Beverages | 14.00 mg | 3% |
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