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 4351–4400 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4351 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 4352 | Crustaceans, crab, red, steamed | Finfish and Shellfish Products | 27.00 mg | 6% | CNF |
| 4353 | Fish, salmon, atlantic, farmed, raw | Finfish and Shellfish Products | 27.00 mg | 6% | CNF |
| 4354 | Fish, monkfish (goosefish, anglerfish), baked or broiled | Finfish and Shellfish Products | 27.00 mg | 6% | CNF |
| 4355 | Fish, tuna, light, canned in water, drained, unsalted | Finfish and Shellfish Products | 27.00 mg | 6% | CNF |
| 4356 | Crustaceans, crayfish, mixed species, wild, raw | Finfish and Shellfish Products | 27.00 mg | 6% | CNF |
| 4357 | Fish, hake (whiting), mixed species, baked or broiled | Finfish and Shellfish Products | 27.00 mg | 6% | CNF |
| 4358 | Fish, rockfish, pacific ocean perch, mixed species, raw | Finfish and Shellfish Products | 27.00 mg | 6% | CNF |
| 4359 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 27.00 mg | 6% | CNF |
| 4360 | Fish, ocean perch (rosefish, redfish), atlantic, baked or broiled | Finfish and Shellfish Products | 27.00 mg | 6% | CNF |
| 4361 | Fish, catfish, channel (bullhead), wild, breaded and fried | Finfish and Shellfish Products | 27.00 mg | 6% | CNF |
| 4362 | Beef, cured, breakfast strips, cooked | Beef Products | 27.00 mg | 6% | CNF |
| 4363 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 27.00 mg | 6% | CNF |
| 4364 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 4365 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 4366 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 4367 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 4368 | Collards, raw | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 4369 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 4370 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 4371 | Pork, leg, inside, boneless, lean, raw | Pork Products | 27.00 mg | 6% | CNF |
| 4372 | Pork, loin, tenderloin, lean and fat, raw | Pork Products | 27.00 mg | 6% | CNF |
| 4373 | Pork, loin, tenderloin, lean, raw | Pork Products | 27.00 mg | 6% | CNF |
| 4374 | Pork, loin, sirloin steak, boneless, lean, broiled | Pork Products | 27.00 mg | 6% | CNF |
| 4375 | Pork, loin, sirloin steak, boneless, lean and fat, roasted | Pork Products | 27.00 mg | 6% | CNF |
| 4376 | Pork, loin, sirloin steak, boneless, lean and fat, broiled | Pork Products | 27.00 mg | 6% | CNF |
| 4377 | Pork, loin, rib steak (rib end), boneless, lean, pan-fried | Pork Products | 27.00 mg | 6% | CNF |
| 4378 | Pork, leg, butt portion, lean, roasted | Pork Products | 27.00 mg | 6% | CNF |
| 4379 | Banana, raw | Fruits and fruit juices | 27.00 mg | 6% | CNF |
| 4380 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 27.00 mg | 6% | CNF |
| 4381 | Soup, bean with bacon, canned, condensed, water added | Soups, Sauces and Gravies | 27.00 mg | 6% | CNF |
| 4382 | Chicken, broiler, breast, meat and skin, roasted | Poultry Products | 27.00 mg | 6% | CNF |
| 4383 | Chicken, broiler, light meat, roasted | Poultry Products | 27.00 mg | 6% | CNF |
| 4384 | Chicken, broiler, light meat, raw | Poultry Products | 27.00 mg | 6% | CNF |
| 4385 | Chicken, broiler, light meat and skin, flour coated, fried | Poultry Products | 27.00 mg | 6% | CNF |
| 4386 | Chicken, broiler, meat only, fried | Poultry Products | 27.00 mg | 6% | CNF |
| 4387 | Cheese, cheddar | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 4388 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 4389 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 4390 | Cheese, muenster | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 4391 | Cheese, monterey | Dairy and Egg Products | 27.00 mg | 6% | CNF |
| 4392 | Bread, white, commercially prepared | Baked Products | 26.90 mg | 6% | USDA_FF |
| 4393 | Cheese, cheddar | Dairy and Egg Products | 26.80 mg | 6% | USDA_FF |
| 4394 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 26.70 mg | 6% | USDA_FF |
| 4395 | Cheese, dry white, queso seco | Dairy and Egg Products | 26.70 mg | 6% | USDA_FF |
| 4396 | Cheese, dry white, queso seco | Dairy and Egg Products | 26.70 mg | 6% | USDA_FF |
| 4397 | Swordfish, frozen, wild caught | Finfish and Shellfish Products | 26.68 mg | 6% | USDA_FF |
| 4398 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 26.53 mg | 6% | USDA_FF |
| 4399 | Chicken, breast, boneless, skinless, raw | Poultry Products | 26.20 mg | 6% | USDA_FF |
| 4400 | Restaurant, Latino, tamale, pork | Restaurant Foods | 26.20 mg | 6% | USDA_FF |
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