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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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Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 5201–5250 of 12,978 foods

# Food Category Per 100 g % DV Source
5201 Turkey, dark meat, meat only, with added solution, cooked, roasted Poultry Products 24.00 mg 6% USDA_SR
5202 Chicken, dark meat, thigh, meat only, with added solution, cooked, roasted Poultry Products 24.00 mg 6% USDA_SR
5203 Guinea hen, meat only, raw Poultry Products 24.00 mg 6% USDA_SR
5204 Duck, domesticated, liver, raw Poultry Products 24.00 mg 6% USDA_SR
5205 Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean only, raw Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5206 Lamb, New Zealand, imported, chump, boneless, separable lean only, raw Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5207 Game meat, elk, ground, cooked, pan-broiled Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5208 Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, grilled Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5209 Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, cooked Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5210 Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5211 Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5212 Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5213 Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, raw Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5214 Veal, variety meats and by-products, pancreas, cooked, braised Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5215 Veal, variety meats and by-products, kidneys, cooked, braised Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5216 Game meat, moose, cooked, roasted Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5217 Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, raw Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5218 Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5219 Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, raw Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5220 Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, raw Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5221 Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5222 Rolls, dinner, sweet Baked Products 24.00 mg 6% USDA_SR
5223 Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, choice, raw Beef Products 24.00 mg 6% USDA_SR
5224 Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw Beef Products 24.00 mg 6% USDA_SR
5225 Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, select, raw Beef Products 24.00 mg 6% USDA_SR
5226 Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled Beef Products 24.00 mg 6% USDA_SR
5227 Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, select, cooked, broiled Beef Products 24.00 mg 6% USDA_SR
5228 Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled Beef Products 24.00 mg 6% USDA_SR
5229 Beef, chuck, top blade, separable lean only, trimmed to 0" fat, all grades, cooked, broiled Beef Products 24.00 mg 6% USDA_SR
5230 Currants, european black, raw Fruits and Fruit Juices 24.00 mg 6% USDA_SR
5231 Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water Breakfast Cereals 24.00 mg 6% USDA_SR
5232 Veal, shoulder, blade, separable lean and fat, cooked, roasted Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5233 Veal, rib, separable lean only, cooked, roasted Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5234 Veal, loin, separable lean and fat, cooked, braised Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5235 Veal, composite of trimmed retail cuts, separable lean and fat, raw Lamb, Veal, and Game Products 24.00 mg 6% USDA_SR
5236 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water Legumes and Legume Products 24.00 mg 6% USDA_SR
5237 Fish, Salmon, pink, canned, drained solids, without skin and bones Finfish and Shellfish Products 24.00 mg 6% USDA_SR
5238 Salmon, sockeye, canned, drained solids, without skin and bones Finfish and Shellfish Products 24.00 mg 6% USDA_SR
5239 Chicken, capons, meat and skin, cooked, roasted Poultry Products 24.00 mg 6% USDA_SR
5240 Chicken, broilers or fryers, leg, meat and skin, cooked, fried, flour Poultry Products 24.00 mg 6% USDA_SR
5241 Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, raw Beef Products 24.00 mg 6% USDA_SR
5242 Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Beef Products 24.00 mg 6% USDA_SR
5243 Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled Beef Products 24.00 mg 6% USDA_SR
5244 Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled Beef Products 24.00 mg 6% USDA_SR
5245 Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled Beef Products 24.00 mg 6% USDA_SR
5246 Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw Beef Products 24.00 mg 6% USDA_SR
5247 Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, raw Beef Products 24.00 mg 6% USDA_SR
5248 Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw Beef Products 24.00 mg 6% USDA_SR
5249 Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, raw Beef Products 24.00 mg 6% USDA_SR
5250 Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, choice, raw Beef Products 24.00 mg 6% USDA_SR

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