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 4151–4200 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4151 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 12.00 mg | 3% |
| 4152 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 12.00 mg | 3% |
| 4153 | Babyfood, cereal, wheat, prepared with formula or breast milk | Babyfoods | 12.00 mg | 3% |
| 4154 | Milk shake, vanilla, thick | Beverages | 12.00 mg | 3% |
| 4155 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% |
| 4156 | Chicken, broiler, skin only, batter dipped, fried | Poultry Products | 12.00 mg | 3% |
| 4157 | Turkey, all classes, skin and separable fat only, roasted | Poultry Products | 12.00 mg | 3% |
| 4158 | Turkey, all classes, back, meat and skin, raw | Poultry Products | 12.00 mg | 3% |
| 4159 | Turkey, all classes, back, meat and skin, roasted | Poultry Products | 12.00 mg | 3% |
| 4160 | Poultry food products, chicken, flaked, canned, deboned with broth | Poultry Products | 12.00 mg | 3% |
| 4161 | Poultry, mechanically deboned, from backs and necks with skin, raw | Poultry Products | 12.00 mg | 3% |
| 4162 | Poultry, mechanically deboned, mature hens, raw | Poultry Products | 12.00 mg | 3% |
| 4163 | Poultry food products, chicken, canned, flaked | Poultry Products | 12.00 mg | 3% |
| 4164 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 4165 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 4166 | Chicken spread, canned | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4167 | Sausage, smoked, pork, pre-cooked | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4168 | Sausage, Bratwurst, pork, cooked | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4169 | Wiener (frankfurter), beef | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4170 | Wiener (frankfurter), chicken | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4171 | Liver sausage, liverwurst, pork | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4172 | Sausage, breakfast links or rounds, pork, raw | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4173 | Sausage, breakfast links or rounds, pork, cooked | Sausages and Luncheon meats | 12.00 mg | 3% |
| 4174 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 12.00 mg | 3% |
| 4175 | Acerola juice, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 4176 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% |
| 4177 | Grapefruit juice, white, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 4178 | Tangerine (mandarin), raw | Fruits and fruit juices | 12.00 mg | 3% |
| 4179 | Peach, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% |
| 4180 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 12.00 mg | 3% |
| 4181 | Pitanga, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 4182 | Pomegranate, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 4183 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% |
| 4184 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% |
| 4185 | Sapodilla, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 4186 | Melon, cantaloupe, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 4187 | Pineapple, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 4188 | Rhubarb, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 4189 | Pork, brains, braised | Pork Products | 12.00 mg | 3% |
| 4190 | Pork, lungs, braised | Pork Products | 12.00 mg | 3% |
| 4191 | Pork, cured, bacon, raw | Pork Products | 12.00 mg | 3% |
| 4192 | Pork, cured, breakfast strips, raw or unheated | Pork Products | 12.00 mg | 3% |
| 4193 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4194 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4195 | Chayote, fruit, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4196 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4197 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4198 | Sesbania flowers, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4199 | Sesbania flowers, steamed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 4200 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
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