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 4551–4600 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4551 | Sausage, turkey and pork, fresh, bulk, patty or link, cooked | Sausages and Luncheon Meats | 19.00 mg | 5% |
| 4552 | Frybread, made with lard (Apache) | American Indian/Alaska Native Foods | 19.00 mg | 5% |
| 4553 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4554 | Bread, pound cake type, pan de torta salvadoran | Baked Products | 19.00 mg | 5% |
| 4555 | Waffles, buttermilk, frozen, ready-to-heat | Baked Products | 19.00 mg | 5% |
| 4556 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4557 | Crackers, standard snack-type, regular | Baked Products | 18.00 mg | 4% |
| 4558 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 18.00 mg | 4% |
| 4559 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 18.00 mg | 4% |
| 4560 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4561 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4562 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 18.00 mg | 4% |
| 4563 | Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised | Beef Products | 18.00 mg | 4% |
| 4564 | Beef, New Zealand, imported, brisket point end, separable lean and fat, cooked, braised | Beef Products | 18.00 mg | 4% |
| 4565 | Beef, New Zealand, imported, oyster blade, separable lean and fat, raw | Beef Products | 18.00 mg | 4% |
| 4566 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 18.00 mg | 4% |
| 4567 | Luncheon meat, pork and chicken, minced, canned, includes Spam Lite | Sausages and Luncheon Meats | 18.00 mg | 4% |
| 4568 | Pepperoni, beef and pork, sliced | Sausages and Luncheon Meats | 18.00 mg | 4% |
| 4569 | Turkey, dark meat from whole, meat and skin, with added solution, raw | Poultry Products | 18.00 mg | 4% |
| 4570 | Chicken, broiler, rotisserie, BBQ, back meat only | Poultry Products | 18.00 mg | 4% |
| 4571 | Chicken, skin (drumsticks and thighs), with added solution, cooked, roasted | Poultry Products | 18.00 mg | 4% |
| 4572 | Goose, domesticated, meat and skin, raw | Poultry Products | 18.00 mg | 4% |
| 4573 | Chicken, capons, giblets, raw | Poultry Products | 18.00 mg | 4% |
| 4574 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4575 | Lamb, New Zealand, imported, flap, boneless, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4576 | Veal, breast, whole, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4577 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4578 | Veal, variety meats and by-products, tongue, cooked, braised | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4579 | Veal, variety meats and by-products, pancreas, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4580 | Veal, variety meats and by-products, brain, cooked, pan-fried | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4581 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4582 | Fish, roughy, orange, cooked, dry heat | Finfish and Shellfish Products | 18.00 mg | 4% |
| 4583 | Fish, flatfish (flounder and sole species), raw | Finfish and Shellfish Products | 18.00 mg | 4% |
| 4584 | Beverages, chocolate syrup, prepared with whole milk | Beverages | 18.00 mg | 4% |
| 4585 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 18.00 mg | 4% |
| 4586 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 18.00 mg | 4% |
| 4587 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 18.00 mg | 4% |
| 4588 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 18.00 mg | 4% |
| 4589 | Fish, salmon, chinook, smoked | Finfish and Shellfish Products | 18.00 mg | 4% |
| 4590 | Chicken, stewing, giblets, raw | Poultry Products | 18.00 mg | 4% |
| 4591 | Babyfood, cereal, mixed, with bananas, prepared with whole milk | Baby Foods | 18.00 mg | 4% |
| 4592 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 18.00 mg | 4% |
| 4593 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 18.00 mg | 4% |
| 4594 | Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved | Meals, Entrees, and Side Dishes | 18.00 mg | 4% |
| 4595 | Lasagna with meat & sauce, frozen entree | Meals, Entrees, and Side Dishes | 18.00 mg | 4% |
| 4596 | HOT POCKETS Ham 'N Cheese Stuffed Sandwich, frozen | Meals, Entrees, and Side Dishes | 18.00 mg | 4% |
| 4597 | HOT POCKETS, CROISSANT POCKETS Chicken, Broccoli, and Cheddar Stuffed Sandwich, frozen | Meals, Entrees, and Side Dishes | 18.00 mg | 4% |
| 4598 | Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% |
| 4599 | Fast foods, sundae, caramel | Fast Foods | 18.00 mg | 4% |
| 4600 | Fast foods, biscuit, with crispy chicken fillet | Fast Foods | 18.00 mg | 4% |
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