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 4101–4150 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4101 | Game meat, native, moose, lung, roasted | Lamb, Veal and Game | 12.00 mg | 3% |
| 4102 | Beef, hip, eye of round roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 12.00 mg | 3% |
| 4103 | Beef, hip, eye of round roast, boneless, lean, raw | Beef Products | 12.00 mg | 3% |
| 4104 | Beef, hip, eye of round steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 12.00 mg | 3% |
| 4105 | Beef, hip, eye of round steak, boneless, lean, raw | Beef Products | 12.00 mg | 3% |
| 4106 | Beef, loin, strip loin (new york) steak, boneless, lean, raw | Beef Products | 12.00 mg | 3% |
| 4107 | Beef, loin, tenderloin, roast, lean and fat, 0mm (0") trim, raw | Beef Products | 12.00 mg | 3% |
| 4108 | Beef, loin, tenderloin, roast, lean, raw | Beef Products | 12.00 mg | 3% |
| 4109 | Beef, loin, tenderloin, steak, lean and fat, 0mm (0") trim, raw | Beef Products | 12.00 mg | 3% |
| 4110 | Beef, loin, tenderloin, steak, lean, raw | Beef Products | 12.00 mg | 3% |
| 4111 | Vinegar, balsamic | Spices and Herbs | 12.00 mg | 3% |
| 4112 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% |
| 4113 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% |
| 4114 | Salad dressing, honey mustard, calorie-reduced | Fats and Oils | 12.00 mg | 3% |
| 4115 | Plant-based beverage, soy, enriched, chocolate | Beverages | 12.00 mg | 3% |
| 4116 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 12.00 mg | 3% |
| 4117 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 12.00 mg | 3% |
| 4118 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 12.00 mg | 3% |
| 4119 | Celeriac, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4120 | Grapefruit juice, pink, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 4121 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4122 | Sesbania flowers, steamed, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4123 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 12.00 mg | 3% |
| 4124 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 12.00 mg | 3% |
| 4125 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 12.00 mg | 3% |
| 4126 | Plant-based beverage, soy, enriched, all flavours | Beverages | 12.00 mg | 3% |
| 4127 | Soup, chicken noodle, homemade | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 4128 | Sandwich, egg salad, homemade | Mixed Dishes | 12.00 mg | 3% |
| 4129 | Sushi with vegetables, without fish | Mixed Dishes | 12.00 mg | 3% |
| 4130 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 12.00 mg | 3% |
| 4131 | Turkey, all classes, back, meat only, roasted | Poultry Products | 12.00 mg | 3% |
| 4132 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 12.00 mg | 3% |
| 4133 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 12.00 mg | 3% |
| 4134 | Yogourt, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% |
| 4135 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% |
| 4136 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 12.00 mg | 3% |
| 4137 | Ravioli, meat-filled, with tomato or meat sauce, canned | Mixed Dishes | 12.00 mg | 3% |
| 4138 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 12.00 mg | 3% |
| 4139 | Pork, cured, bacon, reduced sodium, raw | Pork Products | 12.00 mg | 3% |
| 4140 | Pâté, country style herb, glazed | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4141 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 12.00 mg | 3% |
| 4142 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 12.00 mg | 3% |
| 4143 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 12.00 mg | 3% |
| 4144 | Sausage, smoked, honey garlic, pre-cooked | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4145 | Sausage, smoked, honey garlic, pre-cooked, reheated | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4146 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 4147 | Babyfood, meat, jarred and frozen, beef, puree | Babyfoods | 12.00 mg | 3% |
| 4148 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4149 | Babyfood, dinner, jarred or frozen, chicken with rice or barley and vegetables, all stages | Babyfoods | 12.00 mg | 3% |
| 4150 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 12.00 mg | 3% |
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