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 4051–4100 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4051 | Game meat, elk, round, separable lean only, cooked, broiled | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4052 | Game meat, elk, loin, separable lean only, cooked, broiled | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4053 | Game meat, bison, top round, lean, steak, cooked, broiled | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4054 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 4055 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 28.00 mg | 7% | CNF |
| 4056 | Beef, ground, regular, crumbled, not rinsed, pan-fried | Beef Products | 28.00 mg | 7% | CNF |
| 4057 | Beef, ground, lean, crumbled, pan-fried | Beef Products | 28.00 mg | 7% | CNF |
| 4058 | Beef, ground, medium, crumbled, pan-fried | Beef Products | 28.00 mg | 7% | CNF |
| 4059 | Chili con carne with beans, canned | Mixed Dishes | 28.00 mg | 7% | CNF |
| 4060 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 28.00 mg | 7% | CNF |
| 4061 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 28.00 mg | 7% | CNF |
| 4062 | Fast foods, mexican, tostada with guacamole | Fast Foods | 28.00 mg | 7% | CNF |
| 4063 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 28.00 mg | 7% | CNF |
| 4064 | Candies, bars, Whatchamacallit | Sweets | 28.00 mg | 7% | CNF |
| 4065 | Snacks, corn-based, extruded, onion | Snacks | 28.00 mg | 7% | CNF |
| 4066 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 28.00 mg | 7% | CNF |
| 4067 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 28.00 mg | 7% | CNF |
| 4068 | English muffin, plain (also sourdough), toasted | Baked Products | 28.00 mg | 7% | CNF |
| 4069 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 28.00 mg | 7% | CNF |
| 4070 | Bread, wheat germ | Baked Products | 28.00 mg | 7% | CNF |
| 4071 | Bagel, cinnamon-raisin | Baked Products | 28.00 mg | 7% | CNF |
| 4072 | Veal, grain-fed, cutlets (inside rop round), pan-fried | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4073 | Veal, grain-fed, cutlets (inside top round), braised | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4074 | Game meat, squirrel, roasted | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4075 | Game meat, native, rabbit, wild, cooked | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4076 | Game meat, antelope, roasted | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4077 | Veal, cubed for stew (leg and shoulder), lean, braised | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4078 | Veal, shoulder, blade, lean, braised | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4079 | Veal, shoulder, whole, lean, braised | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4080 | Veal, leg (round), lean, roasted | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4081 | Veal, leg (round), lean and fat, roasted | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4082 | Veal, composite cuts, lean, cooked | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4083 | Lamb, cubed for stew or kabob, lean braised | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4084 | Lamb, Canadian, loin, lean, cooked | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
| 4085 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 28.00 mg | 7% | CNF |
| 4086 | Beans, baked, canned, with wieners | Legumes and Legume Products | 28.00 mg | 7% | CNF |
| 4087 | Fish, trout, mixed species, baked or broiled | Finfish and Shellfish Products | 28.00 mg | 7% | CNF |
| 4088 | Mollusks, oyster, eastern (blue point), wild, baked or broiled | Finfish and Shellfish Products | 28.00 mg | 7% | CNF |
| 4089 | Fish, catfish, channel (bullhead), wild, baked or broiled | Finfish and Shellfish Products | 28.00 mg | 7% | CNF |
| 4090 | Fish, salmon, chum (keta), baked or broiled | Finfish and Shellfish Products | 28.00 mg | 7% | CNF |
| 4091 | Fish, tilefish, raw | Finfish and Shellfish Products | 28.00 mg | 7% | CNF |
| 4092 | Fish, pike, northern, native, raw | Finfish and Shellfish Products | 28.00 mg | 7% | CNF |
| 4093 | Fish, mackerel, pacific and jack, mixed species, raw | Finfish and Shellfish Products | 28.00 mg | 7% | CNF |
| 4094 | Fish, halibut, Atlantic or Pacific, baked or broiled | Finfish and Shellfish Products | 28.00 mg | 7% | CNF |
| 4095 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 28.00 mg | 7% | CNF |
| 4096 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 4097 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 4098 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 4099 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 4100 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
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