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 4951–5000 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4951 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4952 | Nuts, coconut water (liquid from coconuts) | Nut and Seed Products | 25.00 mg | 6% | USDA_SR |
| 4953 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4954 | Potatoes, baked, flesh, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4955 | Potatoes, baked, flesh, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4956 | Beans, snap, green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4957 | Babyfood, peas and brown rice | Baby Foods | 25.00 mg | 6% | USDA_SR |
| 4958 | OLIVE GARDEN, chicken parmigiana without pasta | Restaurant Foods | 25.00 mg | 6% | USDA_SR |
| 4959 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 4960 | Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4961 | Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4962 | Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4963 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4964 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4965 | Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4966 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4967 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4968 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4969 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4970 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4971 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4972 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4973 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4974 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4975 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4976 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4977 | Jew's ear, (pepeao), raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4978 | Garlic, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4979 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4980 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4981 | Pork, fresh, loin, blade (chops), boneless, separable lean only, boneless, cooked, broiled | Pork Products | 25.00 mg | 6% | USDA_SR |
| 4982 | Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted | Pork Products | 25.00 mg | 6% | USDA_SR |
| 4983 | Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted | Pork Products | 25.00 mg | 6% | USDA_SR |
| 4984 | Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 25.00 mg | 6% | USDA_SR |
| 4985 | DENNY'S, fish fillet, battered or breaded, fried | Restaurant Foods | 25.00 mg | 6% | USDA_SR |
| 4986 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 4987 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 4988 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 4989 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 4990 | Candies, NESTLE, 100 GRAND Bar | Sweets | 25.00 mg | 6% | USDA_SR |
| 4991 | Beef, plate, outside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4992 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4993 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4994 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4995 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4996 | Arrowroot, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4997 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4998 | Pork, ground, 96% lean / 4% fat, cooked, pan-broiled | Pork Products | 25.00 mg | 6% | USDA_SR |
| 4999 | Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw | Pork Products | 25.00 mg | 6% | USDA_SR |
| 5000 | Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised | Pork Products | 25.00 mg | 6% | USDA_SR |
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