Foods high in Magnesium

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 4201–4250 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
4201	Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	Breakfast Cereals	27.00 mg	6%	USDA_SR
4202	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
4203	Turkey, thigh, from whole bird, meat only, roasted	Poultry Products	27.00 mg	6%	USDA_SR
4204	Chicken, wing, frozen, glazed, barbecue flavored, heated (microwave)	Poultry Products	27.00 mg	6%	USDA_SR
4205	Turkey, all classes, breast, meat and skin, cooked, roasted	Poultry Products	27.00 mg	6%	USDA_SR
4206	Turkey, whole, dark meat, meat and skin, cooked, roasted	Poultry Products	27.00 mg	6%	USDA_SR
4207	Turkey, whole, meat only, raw	Poultry Products	27.00 mg	6%	USDA_SR
4208	Chicken, broilers or fryers, light meat, meat only, cooked, roasted	Poultry Products	27.00 mg	6%	USDA_SR
4209	Chicken, broilers or fryers, light meat, meat only, raw	Poultry Products	27.00 mg	6%	USDA_SR
4210	Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour	Poultry Products	27.00 mg	6%	USDA_SR
4211	Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program)	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4212	Cheese food, pasteurized process, American, without added vitamin D	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4213	Cheese food, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4214	Cheese, muenster	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4215	Cheese, mozzarella, low moisture, part-skim	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4216	Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	27.00 mg	6%	USDA_SR
4217	Turkey, whole, back, meat only, cooked, roasted	Poultry Products	27.00 mg	6%	USDA_SR
4218	Turkey, whole, dark meat, cooked, roasted	Poultry Products	27.00 mg	6%	USDA_SR
4219	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	Poultry Products	27.00 mg	6%	USDA_SR
4220	Chicken, broilers or fryers, meat only, cooked, fried	Poultry Products	27.00 mg	6%	USDA_SR
4221	Cheese, cheddar, sharp, sliced	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4222	Cheese spread, American or Cheddar cheese base, reduced fat	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4223	Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4224	Cheese, monterey	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4225	DIGIORNO Pizza, pepperoni topping, rising crust, frozen, baked	Fast Foods	27.00 mg	6%	USDA_SR
4226	DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked	Fast Foods	27.00 mg	6%	USDA_SR
4227	KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat only, skin and breading removed	Fast Foods	27.00 mg	6%	USDA_SR
4228	TACO BELL, Taco Salad	Fast Foods	27.00 mg	6%	USDA_SR
4229	BURGER KING, Chicken Strips	Fast Foods	27.00 mg	6%	USDA_SR
4230	Pizza, meat and vegetable topping, rising crust, frozen, cooked	Fast Foods	27.00 mg	6%	USDA_SR
4231	Fast foods, hamburger; single, regular patty; plain	Fast Foods	27.00 mg	6%	USDA_SR
4232	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	27.00 mg	6%	USDA_SR
4233	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled	Beef Products	27.00 mg	6%	USDA_SR
4234	Nuts, ginkgo nuts, raw	Nut and Seed Products	27.00 mg	6%	USDA_SR
4235	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4236	Potatoes, microwaved, cooked, in skin, flesh and skin, with salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4237	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4238	Potatoes, white, flesh and skin, baked	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4239	Collards, raw	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4240	Broccoli raab, cooked	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4241	DIGIORNO Pizza, supreme topping, rising crust, frozen, baked	Fast Foods	27.00 mg	6%	USDA_SR
4242	DIGIORNO Pizza, cheese topping, rising crust, frozen, baked	Fast Foods	27.00 mg	6%	USDA_SR
4243	DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked	Fast Foods	27.00 mg	6%	USDA_SR
4244	TACO BELL, BURRITO SUPREME with steak	Fast Foods	27.00 mg	6%	USDA_SR
4245	BURGER KING, french fries	Fast Foods	27.00 mg	6%	USDA_SR
4246	McDONALD'S, FILET-O-FISH	Fast Foods	27.00 mg	6%	USDA_SR
4247	Fast foods, fish sandwich, with tartar sauce and cheese	Fast Foods	27.00 mg	6%	USDA_SR
4248	Candies, coconut bar, not chocolate covered	Sweets	27.00 mg	6%	USDA_SR
4249	Frozen novelties, No Sugar Added, FUDGSICLE pops	Sweets	27.00 mg	6%	USDA_SR
4250	Beef, cured, breakfast strips, cooked	Beef Products	27.00 mg	6%	USDA_SR

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Foods high in Magnesium

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