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 3901–3950 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3901 | Mollusks, clam, mixed species, breaded and fried | Finfish and Shellfish Products | 14.00 mg | 3% |
| 3902 | Lamb, brain, braised | Lamb, Veal and Game | 14.00 mg | 3% |
| 3903 | Veal, brain, raw | Lamb, Veal and Game | 14.00 mg | 3% |
| 3904 | Lamb, lungs, raw | Lamb, Veal and Game | 14.00 mg | 3% |
| 3905 | Veal, spleen, braised | Lamb, Veal and Game | 14.00 mg | 3% |
| 3906 | Bread, banana, homemade, made with margarine | Baked Products | 14.00 mg | 3% |
| 3907 | Cookie, shortbread, plain, commercial | Baked Products | 14.00 mg | 3% |
| 3908 | Cookie, vanilla sandwich with cream filling | Baked Products | 14.00 mg | 3% |
| 3909 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 14.00 mg | 3% |
| 3910 | Muffin, corn, toaster type | Baked Products | 14.00 mg | 3% |
| 3911 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 14.00 mg | 3% |
| 3912 | Pie, mincemeat, homemade, 2 crust | Baked Products | 14.00 mg | 3% |
| 3913 | Pie crust, standard type, homemade, baked | Baked Products | 14.00 mg | 3% |
| 3914 | Cheese souffle | Mixed Dishes | 13.00 mg | 3% |
| 3915 | Chop suey, with meat, canned | Mixed Dishes | 13.00 mg | 3% |
| 3916 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 13.00 mg | 3% |
| 3917 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 13.00 mg | 3% |
| 3918 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 13.00 mg | 3% |
| 3919 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 13.00 mg | 3% |
| 3920 | Milk, fluid, whole, producer, 3.7% M.F. | Dairy and Egg Products | 13.00 mg | 3% |
| 3921 | Chicken, broiler, neck, meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 3922 | Chicken, broiler, neck, meat and skin, simmered | Poultry Products | 13.00 mg | 3% |
| 3923 | Turkey, all classes, dark meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 3924 | Turkey, all classes, breast, meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 3925 | Turkey, all classes, wing, meat and skin, roasted | Poultry Products | 13.00 mg | 3% |
| 3926 | Turkey, broiler, wing, meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 3927 | Turkey, broiler, wing, meat and skin, roasted | Poultry Products | 13.00 mg | 3% |
| 3928 | Turkey, broiler, wing, meat only, roasted | Poultry Products | 13.00 mg | 3% |
| 3929 | Turkey, hen, dark meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 3930 | Turkey, hen, leg, meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 3931 | Turkey, hen, wing, meat and skin, roasted | Poultry Products | 13.00 mg | 3% |
| 3932 | Turkey, tom, dark meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 3933 | Turkey, tom, leg, meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 3934 | Poultry, mechanically deboned, from backs and necks only, raw | Poultry Products | 13.00 mg | 3% |
| 3935 | Chicken, broiler, skin only, raw | Poultry Products | 13.00 mg | 3% |
| 3936 | Chicken, broiler, skin only, stewed | Poultry Products | 13.00 mg | 3% |
| 3937 | Soup, chicken noodle, canned, condensed | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 3938 | Soup, cream, potato, canned, condensed | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 3939 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 3940 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 3941 | Sausage, Beerwurst, beer salami, pork | Sausages and Luncheon meats | 13.00 mg | 3% |
| 3942 | Pâté, chicken liver, canned | Sausages and Luncheon meats | 13.00 mg | 3% |
| 3943 | Pâté de foie gras, (goose liver pate), smoked, canned | Sausages and Luncheon meats | 13.00 mg | 3% |
| 3944 | Pâté, liver, unspecified meat, canned | Sausages and Luncheon meats | 13.00 mg | 3% |
| 3945 | Sausage, Italian, pork, cooked | Sausages and Luncheon meats | 13.00 mg | 3% |
| 3946 | Sausage, blood sausage (blood pudding), raw | Sausages and Luncheon meats | 13.00 mg | 3% |
| 3947 | Deli-meat, salami, cooked, beef | Sausages and Luncheon meats | 13.00 mg | 3% |
| 3948 | Loquat, raw | Fruits and fruit juices | 13.00 mg | 3% |
| 3949 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 13.00 mg | 3% |
| 3950 | Raspberry, frozen, sweetened | Fruits and fruit juices | 13.00 mg | 3% |
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