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 4301–4350 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4301 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 20.00 mg | 5% |
| 4302 | Ice creams, chocolate, light | Sweets | 20.00 mg | 5% |
| 4303 | Candies, fudge, peanut butter, prepared-from-recipe | Sweets | 20.00 mg | 5% |
| 4304 | Snacks, fruit leather, rolls | Sweets | 20.00 mg | 5% |
| 4305 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 20.00 mg | 5% |
| 4306 | Lamb, New Zealand, imported, frozen, loin, separable lean and fat, cooked, broiled | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4307 | Fish, catfish, channel, farmed, raw | Finfish and Shellfish Products | 19.00 mg | 5% |
| 4308 | Fish, tuna salad | Finfish and Shellfish Products | 19.00 mg | 5% |
| 4309 | Waffles, plain, prepared from recipe | Baked Products | 19.00 mg | 5% |
| 4310 | Sweet rolls, cheese | Baked Products | 19.00 mg | 5% |
| 4311 | Pie, chocolate creme, commercially prepared | Baked Products | 19.00 mg | 5% |
| 4312 | Cake, cherry fudge with chocolate frosting | Baked Products | 19.00 mg | 5% |
| 4313 | Bread, white, prepared from recipe, made with low fat (2%) milk | Baked Products | 19.00 mg | 5% |
| 4314 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4315 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean only, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4316 | Veal, external fat only, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4317 | Beef, New Zealand, imported, flank, separable lean and fat, raw | Beef Products | 19.00 mg | 5% |
| 4318 | Beef, New Zealand, imported, variety meats and by-products, liver, raw | Beef Products | 19.00 mg | 5% |
| 4319 | Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted | Beef Products | 19.00 mg | 5% |
| 4320 | Sausage, turkey, fresh, raw | Sausages and Luncheon Meats | 19.00 mg | 5% |
| 4321 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 19.00 mg | 5% |
| 4322 | Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 19.00 mg | 5% |
| 4323 | Turkey, retail parts, wing, meat only, raw | Poultry Products | 19.00 mg | 5% |
| 4324 | Turkey, ground, 85% lean, 15% fat, raw | Poultry Products | 19.00 mg | 5% |
| 4325 | Lamb, New Zealand, imported, loin saddle, separable lean and fat, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4326 | Lamb, New Zealand, imported, flap, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4327 | Lamb, New Zealand, imported, kidney, cooked, soaked and fried | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4328 | Game meat , bison, ground, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4329 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4330 | Veal, breast, plate half, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4331 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4332 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4333 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, raw | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4334 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, cooked | Lamb, Veal, and Game Products | 19.00 mg | 5% |
| 4335 | Mollusks, clam, mixed species, raw | Finfish and Shellfish Products | 19.00 mg | 5% |
| 4336 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 19.00 mg | 5% |
| 4337 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked | Beef Products | 19.00 mg | 5% |
| 4338 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 19.00 mg | 5% |
| 4339 | Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | Sausages and Luncheon Meats | 19.00 mg | 5% |
| 4340 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 19.00 mg | 5% |
| 4341 | Chicken, broilers or fryers, wing, meat and skin, cooked, roasted | Poultry Products | 19.00 mg | 5% |
| 4342 | Chicken, broilers or fryers, wing, meat and skin, cooked, fried, flour | Poultry Products | 19.00 mg | 5% |
| 4343 | Chicken, broilers or fryers, thigh, meat and skin, cooked, stewed | Poultry Products | 19.00 mg | 5% |
| 4344 | Chicken, broilers or fryers, neck, meat and skin, cooked, fried, flour | Poultry Products | 19.00 mg | 5% |
| 4345 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 19.00 mg | 5% |
| 4346 | Cream substitute, flavored, liquid | Dairy and Egg Products | 19.00 mg | 5% |
| 4347 | Cheese, feta | Dairy and Egg Products | 19.00 mg | 5% |
| 4348 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 19.00 mg | 5% |
| 4349 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 19.00 mg | 5% |
| 4350 | Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 19.00 mg | 5% |
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