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 4001–4050 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4001 | Fast foods, breakfast, biscuit with egg and sausage | Fast Foods | 13.00 mg | 3% |
| 4002 | Fast foods, breakfast, biscuit with sausage | Fast Foods | 13.00 mg | 3% |
| 4003 | Fast foods, dessert, ice cream, light, vanilla, soft serve with cone | Fast Foods | 13.00 mg | 3% |
| 4004 | Fast foods, hot dog, plain | Fast Foods | 13.00 mg | 3% |
| 4005 | Milk, fluid, chocolate, partly skimmed, 1% M.F. | Dairy and Egg Products | 13.00 mg | 3% |
| 4006 | Lamb, New Zealand, frozen, rib, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 13.00 mg | 3% |
| 4007 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 13.00 mg | 3% |
| 4008 | Snacks, RICE KRISPIES SQUARES | Snacks | 13.00 mg | 3% |
| 4009 | Turkey, tom, drumstick, meat only, raw | Poultry Products | 13.00 mg | 3% |
| 4010 | Turkey, tom, drumstick, meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 4011 | Turkey, tom, thigh, meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 4012 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 4013 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 13.00 mg | 3% |
| 4014 | Soup, broccoli cheese, canned, condensed | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 4015 | Soup, cream, mushroom, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 4016 | Milk, fluid, buttermilk, cultured, 2% M.F. | Dairy and Egg Products | 13.00 mg | 3% |
| 4017 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4018 | Sausage. Swisswurst, pork and beef, with swiss cheese, smoked | Sausages and Luncheon meats | 13.00 mg | 3% |
| 4019 | Wiener (frankfurter), regular, mixed meats | Sausages and Luncheon meats | 13.00 mg | 3% |
| 4020 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 13.00 mg | 3% |
| 4021 | Game meat, native, narwhal, skin (muktuk), boiled | Lamb, Veal and Game | 13.00 mg | 3% |
| 4022 | Fish, burbot (loche), native, liver, raw | Finfish and Shellfish Products | 13.00 mg | 3% |
| 4023 | Spaghetti, with meatballs in tomato sauce, canned | Mixed Dishes | 13.00 mg | 3% |
| 4024 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4025 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 4026 | Fast foods, Miniature cinnamon rolls | Fast Foods | 13.00 mg | 3% |
| 4027 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4028 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4029 | Beef pot pie, frozen, prepared | Mixed Dishes | 13.00 mg | 3% |
| 4030 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4031 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4032 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4033 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4034 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4035 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4036 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4037 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4038 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 13.00 mg | 3% |
| 4039 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 13.00 mg | 3% |
| 4040 | Egg Benedict | Dairy and Egg Products | 13.00 mg | 3% |
| 4041 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 13.00 mg | 3% |
| 4042 | Beef stew with potatoes and vegetables | Mixed Dishes | 13.00 mg | 3% |
| 4043 | Turkey, hen, wing, meat only, roasted | Poultry Products | 13.00 mg | 3% |
| 4044 | Turkey, all classes, drumstick, meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 4045 | Turkey, hen, drumstick, meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 4046 | Turkey, hen, thigh, meat and skin, raw | Poultry Products | 13.00 mg | 3% |
| 4047 | Turkey, all classes, back, meat only, raw | Poultry Products | 13.00 mg | 3% |
| 4048 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 4049 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 13.00 mg | 3% |
| 4050 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 13.00 mg | 3% |
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