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 5151–5200 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
5151	Quail, meat only, raw	Poultry Products	25.00 mg	6%	CNF
5152	Goose, domesticated, meat only, roasted	Poultry Products	25.00 mg	6%	CNF
5153	Chicken, roasting, light meat, raw	Poultry Products	25.00 mg	6%	CNF
5154	Chicken, broiler, thigh, meat and skin, flour coated, fried	Poultry Products	25.00 mg	6%	CNF
5155	Chicken, broiler, leg, meat, fried	Poultry Products	25.00 mg	6%	CNF
5156	Chicken, broiler, back, meat, fried	Poultry Products	25.00 mg	6%	CNF
5157	Chicken, broiler, dark meat, fried	Poultry Products	25.00 mg	6%	CNF
5158	Chicken, broiler, light meat and skin, roasted	Poultry Products	25.00 mg	6%	CNF
5159	Chicken, broiler, liver, simmered	Poultry Products	25.00 mg	6%	CNF
5160	Chicken, broiler, giblets, flour coated, fried	Poultry Products	25.00 mg	6%	CNF
5161	Chicken, broiler, meat only, roasted	Poultry Products	25.00 mg	6%	CNF
5162	Chicken, broiler, meat only, raw	Poultry Products	25.00 mg	6%	CNF
5163	Chicken, broiler, meat and skin, flour coated, fried	Poultry Products	25.00 mg	6%	CNF
5164	Chicken, broiler, meat, skin, giblets and neck, flour coated, fried	Poultry Products	25.00 mg	6%	CNF
5165	Babyfood, snack, biscuit, mixed grain	Babyfoods	25.00 mg	6%	CNF
5166	Pork, loin, tenderloin, boneless, raw	Pork Products	24.66 mg	6%	USDA_FF
5167	Fish, tilapia, farm raised, raw	Finfish and Shellfish Products	24.28 mg	6%	USDA_FF
5168	Game meat, elk, cooked, roasted	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5169	Veal, ground, cooked, broiled	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5170	Veal, sirloin, separable lean and fat, raw	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5171	Veal, shoulder, blade, separable lean only, cooked, roasted	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5172	Veal, shoulder, whole (arm and blade), separable lean only, raw	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5173	Lamb, New Zealand, imported, rack - partly frenched, separable lean only, cooked, fast roasted	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5174	Game meat, horse, raw	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5175	Game meat, deer, cooked, roasted	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5176	Waffles, plain, frozen, ready -to-heat, toasted	Baked Products	24.00 mg	6%	USDA_SR
5177	Hush puppies, prepared from recipe	Baked Products	24.00 mg	6%	USDA_SR
5178	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Baked Products	24.00 mg	6%	USDA_SR
5179	Croissants, cheese	Baked Products	24.00 mg	6%	USDA_SR
5180	Cookies, chocolate chip, refrigerated dough	Baked Products	24.00 mg	6%	USDA_SR
5181	Bread, reduced-calorie, oatmeal	Baked Products	24.00 mg	6%	USDA_SR
5182	Bread, cornbread, dry mix, enriched (includes corn muffin mix)	Baked Products	24.00 mg	6%	USDA_SR
5183	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Baked Products	24.00 mg	6%	USDA_SR
5184	Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5185	Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5186	Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5187	Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, raw	Lamb, Veal, and Game Products	24.00 mg	6%	USDA_SR
5188	Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	24.00 mg	6%	USDA_SR
5189	Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, cooked, roasted	Beef Products	24.00 mg	6%	USDA_SR
5190	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8"fat, choice, cooked, broiled	Beef Products	24.00 mg	6%	USDA_SR
5191	Beef, ground, 93% lean meat /7% fat, patty, cooked, pan-broiled	Beef Products	24.00 mg	6%	USDA_SR
5192	Beef, New Zealand, imported, eye round, separable lean and fat, cooked, slow roasted	Beef Products	24.00 mg	6%	USDA_SR
5193	Beef, New Zealand, imported, tenderloin, separable lean only, raw	Beef Products	24.00 mg	6%	USDA_SR
5194	Beef, New Zealand, imported, striploin, separable lean only, cooked, fast fried	Beef Products	24.00 mg	6%	USDA_SR
5195	Beef, New Zealand, imported, eye round, separable lean only, cooked, slow roasted	Beef Products	24.00 mg	6%	USDA_SR
5196	Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	24.00 mg	6%	USDA_SR
5197	Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled	Beef Products	24.00 mg	6%	USDA_SR
5198	Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	24.00 mg	6%	USDA_SR
5199	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	24.00 mg	6%	USDA_SR
5200	Roast beef spread	Sausages and Luncheon Meats	24.00 mg	6%	USDA_SR

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Foods high in Magnesium

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