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 3951–4000 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3951 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3952 | Bread, raisin, enriched, toasted | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3953 | Bagels, cinnamon-raisin | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3954 | Lamb, Australian, imported, fresh, rib chop, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, grilled | Lamb, Veal, and Game Products | 28.00 mg | 7% | USDA_SR |
| 3955 | Lamb, New Zealand, imported, loin, boneless, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 28.00 mg | 7% | USDA_SR |
| 3956 | Game meat, deer, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 28.00 mg | 7% | USDA_SR |
| 3957 | Game meat, bison, top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 28.00 mg | 7% | USDA_SR |
| 3958 | Game meat, squirrel, cooked, roasted | Lamb, Veal, and Game Products | 28.00 mg | 7% | USDA_SR |
| 3959 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised | Lamb, Veal, and Game Products | 28.00 mg | 7% | USDA_SR |
| 3960 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 28.00 mg | 7% | USDA_SR |
| 3961 | Cheese, provolone, reduced fat | Dairy and Egg Products | 28.00 mg | 7% | USDA_SR |
| 3962 | Cheese, mexican, queso anejo | Dairy and Egg Products | 28.00 mg | 7% | USDA_SR |
| 3963 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 28.00 mg | 7% | USDA_SR |
| 3964 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 28.00 mg | 7% | USDA_SR |
| 3965 | LITTLE CAESARS 14" Original Round Pepperoni Pizza, Regular Crust | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3966 | LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3967 | Fish, trout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 28.00 mg | 7% | USDA_SR |
| 3968 | Fish, salmon, chum, cooked, dry heat | Finfish and Shellfish Products | 28.00 mg | 7% | USDA_SR |
| 3969 | Cookies, Marie biscuit | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3970 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 3971 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, with added solution, cooked, braised | Poultry Products | 28.00 mg | 7% | USDA_SR |
| 3972 | Turkey, whole, wing, meat only, raw | Poultry Products | 28.00 mg | 7% | USDA_SR |
| 3973 | Turkey, whole, light meat, raw | Poultry Products | 28.00 mg | 7% | USDA_SR |
| 3974 | Turkey, all classes, heart, cooked, simmered | Poultry Products | 28.00 mg | 7% | USDA_SR |
| 3975 | Babyfood, pretzels | Baby Foods | 28.00 mg | 7% | USDA_SR |
| 3976 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 28.00 mg | 7% | USDA_SR |
| 3977 | Turkey, drumstick, from whole bird, meat only, raw | Poultry Products | 28.00 mg | 7% | USDA_SR |
| 3978 | Chicken, ground, crumbles, cooked, pan-browned | Poultry Products | 28.00 mg | 7% | USDA_SR |
| 3979 | Turkey, whole, breast, meat only, raw | Poultry Products | 28.00 mg | 7% | USDA_SR |
| 3980 | Squab, (pigeon), light meat without skin, raw | Poultry Products | 28.00 mg | 7% | USDA_SR |
| 3981 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | Poultry Products | 28.00 mg | 7% | USDA_SR |
| 3982 | Cheese, provolone | Dairy and Egg Products | 28.00 mg | 7% | USDA_SR |
| 3983 | DIGIORNO Pizza, pepperoni topping, thin crispy crust, frozen, baked | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3984 | KFC, Popcorn Chicken | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3985 | School Lunch, pizza, TONY'S Breakfast Pizza Sausage, frozen | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3986 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 28.00 mg | 7% | USDA_SR |
| 3987 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3988 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3989 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3990 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3991 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3992 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3993 | Fast Foods, Fried Chicken, Breast, meat only, skin and breading removed | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3994 | KFC, Fried Chicken, EXTRA CRISPY, Breast, meat only, skin and breading removed | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3995 | POPEYES, Spicy Chicken Strips, analyzed 2006 | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3996 | TACO BELL, BURRITO SUPREME with chicken | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3997 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3998 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3999 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 4000 | Celtuce, raw | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
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