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 4701–4750 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
4701	Fish, haddock, baked or broiled	Finfish and Shellfish Products	26.00 mg	6%	CNF
4702	Fish, roe, mixed species, baked or broiled	Finfish and Shellfish Products	26.00 mg	6%	CNF
4703	Fish, pike, northern, native, cooked	Finfish and Shellfish Products	26.00 mg	6%	CNF
4704	Fish, lingcod, raw	Finfish and Shellfish Products	26.00 mg	6%	CNF
4705	Fish, halibut, Greenland (turbot), raw	Finfish and Shellfish Products	26.00 mg	6%	CNF
4706	Fish, eel, mixed species, baked or broiled	Finfish and Shellfish Products	26.00 mg	6%	CNF
4707	Coffee, instant, with sugar, French flavour, powder	Beverages	26.00 mg	6%	CNF
4708	Beef, ground, lean, patty, pan-fried	Beef Products	26.00 mg	6%	CNF
4709	Squash, winter, acorn, boiled, mashed	Vegetables and Vegetable Products	26.00 mg	6%	CNF
4710	Turnip greens, frozen, boiled, drained	Vegetables and Vegetable Products	26.00 mg	6%	CNF
4711	Peas, green, frozen, unprepared	Vegetables and Vegetable Products	26.00 mg	6%	CNF
4712	Peas, edible-podded (snow peas), boiled, drained	Vegetables and Vegetable Products	26.00 mg	6%	CNF
4713	Cress, garden, boiled, drained	Vegetables and Vegetable Products	26.00 mg	6%	CNF
4714	Corn, sweet, yellow, on or off the cob, boiled, drained	Vegetables and Vegetable Products	26.00 mg	6%	CNF
4715	Coriander (cilantro), raw	Vegetables and Vegetable Products	26.00 mg	6%	CNF
4716	Pork, shoulder, butt (blade boneless), lean, roasted	Pork Products	26.00 mg	6%	CNF
4717	Pork, loin, centre cut (centre steak), boneless, lean, raw	Pork Products	26.00 mg	6%	CNF
4718	Pork, leg, inside, boneless, lean and fat, raw	Pork Products	26.00 mg	6%	CNF
4719	Pork, loin, sirloin roast, boneless, lean, raw	Pork Products	26.00 mg	6%	CNF
4720	Pork, loin, rib steak (rib end), boneless, lean and fat, broiled	Pork Products	26.00 mg	6%	CNF
4721	Pork, cured, breakfast strips, cooked	Pork Products	26.00 mg	6%	CNF
4722	Pork, shoulder, blade portion, bone-in, lean, roasted	Pork Products	26.00 mg	6%	CNF
4723	Pork, loin, sirloin, roast, boneless, lean, roasted	Pork Products	26.00 mg	6%	CNF
4724	Pork, loin, sirloin chop, bone-in, lean, roasted	Pork Products	26.00 mg	6%	CNF
4725	Pork, loin, sirloin chop, bone-in, lean, braised	Pork Products	26.00 mg	6%	CNF
4726	Pork, loin, centre cut (centre chop), bone-in, lean, broiled	Pork Products	26.00 mg	6%	CNF
4727	Pork, loin, centre cut (centre chop), bone-in, lean, raw	Pork Products	26.00 mg	6%	CNF
4728	Pork, loin, whole, lean and fat, roasted	Pork Products	26.00 mg	6%	CNF
4729	Cereal, hot, oats, instant: regular, prepared	Breakfast cereals	26.00 mg	6%	CNF
4730	Sausage, Bockwurst, pork/veal, with milk and eggs, raw	Sausages and Luncheon meats	26.00 mg	6%	CNF
4731	Turkey, all classes, liver, simmered	Poultry Products	26.00 mg	6%	CNF
4732	Chicken, stewing, light meat only, raw	Poultry Products	26.00 mg	6%	CNF
4733	Chicken, broiler, thigh, meat, fried	Poultry Products	26.00 mg	6%	CNF
4734	Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.	Dairy and Egg Products	26.00 mg	6%	CNF
4735	Cheese, Mexican, queso asadero	Dairy and Egg Products	26.00 mg	6%	CNF
4736	Egg, chicken, yolk, dried	Dairy and Egg Products	26.00 mg	6%	CNF
4737	Milk, condensed, sweetened, canned	Dairy and Egg Products	26.00 mg	6%	CNF
4738	Cheese, colby	Dairy and Egg Products	26.00 mg	6%	CNF
4739	Flour, 00	Cereal Grains and Pasta	25.80 mg	6%	USDA_FF
4740	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	25.76 mg	6%	USDA_FF
4741	Potatoes, russet, without skin, raw	Vegetables and Vegetable Products	25.64 mg	6%	USDA_FF
4742	Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	25.49 mg	6%	USDA_FF
4743	Chicken, breast, meat and skin, raw	Poultry Products	25.40 mg	6%	USDA_FF
4744	Fish, salmon, Atlantic, farm raised, raw	Finfish and Shellfish Products	25.39 mg	6%	USDA_FF
4745	Cheese, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	25.10 mg	6%	USDA_FF
4746	Brussels sprouts, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_FF
4747	Cheese, American, restaurant	Dairy and Egg Products	25.00 mg	6%	USDA_FF
4748	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_FF
4749	Game meat, beaver, raw	Lamb, Veal, and Game Products	25.00 mg	6%	USDA_SR
4750	Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, roasted	Lamb, Veal, and Game Products	25.00 mg	6%	USDA_SR

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Foods high in Magnesium

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