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 4751–4800 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4751 | Pork, fresh, variety meats and by-products, tongue, raw | Pork Products | 18.00 mg | 4% |
| 4752 | Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted | Pork Products | 18.00 mg | 4% |
| 4753 | Pork, fresh, shoulder, arm picnic, separable lean and fat, raw | Pork Products | 18.00 mg | 4% |
| 4754 | Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw | Pork Products | 18.00 mg | 4% |
| 4755 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 18.00 mg | 4% |
| 4756 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 18.00 mg | 4% |
| 4757 | OLIVE GARDEN, spaghetti with meat sauce | Restaurant Foods | 18.00 mg | 4% |
| 4758 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 18.00 mg | 4% |
| 4759 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor | Snacks | 18.00 mg | 4% |
| 4760 | Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted | Pork Products | 18.00 mg | 4% |
| 4761 | Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted | Pork Products | 18.00 mg | 4% |
| 4762 | Pork, cured, ham, whole, separable lean only, unheated | Pork Products | 18.00 mg | 4% |
| 4763 | Pork, fresh, variety meats and by-products, liver, raw | Pork Products | 18.00 mg | 4% |
| 4764 | Pork, fresh, variety meats and by-products, kidneys, cooked, braised | Pork Products | 18.00 mg | 4% |
| 4765 | Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted | Pork Products | 18.00 mg | 4% |
| 4766 | Pork, fresh, shoulder, whole, separable lean and fat, raw | Pork Products | 18.00 mg | 4% |
| 4767 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 18.00 mg | 4% |
| 4768 | Restaurant, Chinese, general tso's chicken | Restaurant Foods | 18.00 mg | 4% |
| 4769 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 18.00 mg | 4% |
| 4770 | Restaurant, Latino, chicken and rice, entree, prepared | Restaurant Foods | 18.00 mg | 4% |
| 4771 | Frybread, made with lard (Navajo) | American Indian/Alaska Native Foods | 18.00 mg | 4% |
| 4772 | Candies, confectioner's coating, yogurt | Sweets | 18.00 mg | 4% |
| 4773 | Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, raw | Lamb, Veal, and Game Products | 17.00 mg | 4% |
| 4774 | Fish, roughy, orange, raw | Finfish and Shellfish Products | 17.00 mg | 4% |
| 4775 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 17.00 mg | 4% |
| 4776 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 17.00 mg | 4% |
| 4777 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 17.00 mg | 4% |
| 4778 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 17.00 mg | 4% |
| 4779 | French toast, prepared from recipe, made with low fat (2%) milk | Baked Products | 17.00 mg | 4% |
| 4780 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 17.00 mg | 4% |
| 4781 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 17.00 mg | 4% |
| 4782 | Cake, coffeecake, fruit | Baked Products | 17.00 mg | 4% |
| 4783 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 17.00 mg | 4% |
| 4784 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 17.00 mg | 4% |
| 4785 | Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked | Baked Products | 17.00 mg | 4% |
| 4786 | Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk | Beverages | 17.00 mg | 4% |
| 4787 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 17.00 mg | 4% |
| 4788 | Beef, New Zealand, imported, flat, separable lean and fat, cooked, braised | Beef Products | 17.00 mg | 4% |
| 4789 | Beef, New Zealand, imported, variety meats and by-products, tongue, cooked, boiled | Beef Products | 17.00 mg | 4% |
| 4790 | Beef, New Zealand, imported, brisket navel end, separable lean only, raw | Beef Products | 17.00 mg | 4% |
| 4791 | Bologna, pork and turkey, lite | Sausages and Luncheon Meats | 17.00 mg | 4% |
| 4792 | Chicken breast, roll, oven-roasted | Sausages and Luncheon Meats | 17.00 mg | 4% |
| 4793 | Bacon and beef sticks | Sausages and Luncheon Meats | 17.00 mg | 4% |
| 4794 | Veal, variety meats and by-products, tongue, raw | Lamb, Veal, and Game Products | 17.00 mg | 4% |
| 4795 | Lamb, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 17.00 mg | 4% |
| 4796 | Fish, pout, ocean, cooked, dry heat | Finfish and Shellfish Products | 17.00 mg | 4% |
| 4797 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 17.00 mg | 4% |
| 4798 | Beef, ground, 80% lean meat / 20% fat, raw | Beef Products | 17.00 mg | 4% |
| 4799 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 17.00 mg | 4% |
| 4800 | Cherimoya, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
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