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 5201–5250 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5201 | Beef, variety meats and by-products, tongue, cooked, simmered | Beef Products | 15.00 mg | 4% |
| 5202 | Corn pudding, home prepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5203 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5204 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5205 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5206 | Fast food, biscuit | Fast Foods | 15.00 mg | 4% |
| 5207 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 5208 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 15.00 mg | 4% |
| 5209 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5210 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5211 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5212 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5213 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5214 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5215 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5216 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5217 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5218 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 4% |
| 5219 | Yogurt, fruit variety, nonfat | Dairy and Egg Products | 15.00 mg | 4% |
| 5220 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5221 | Babyfood, vegetable and brown rice, strained | Baby Foods | 15.00 mg | 4% |
| 5222 | JIMMY DEAN, Sausage, Egg, and Cheese Breakfast Biscuit, frozen, unprepared | Meals, Entrees, and Side Dishes | 15.00 mg | 4% |
| 5223 | Macaroni and cheese, box mix with cheese sauce, prepared | Meals, Entrees, and Side Dishes | 15.00 mg | 4% |
| 5224 | Ice creams, chocolate, light, no sugar added | Sweets | 15.00 mg | 4% |
| 5225 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 15.00 mg | 4% |
| 5226 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 15.00 mg | 4% |
| 5227 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5228 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5229 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5230 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5231 | Potato salad, home-prepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5232 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5233 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5234 | Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 15.00 mg | 4% |
| 5235 | Pork, cured, ham and water product, shank, bone-in, unheated, separable lean only | Pork Products | 15.00 mg | 4% |
| 5236 | Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted | Pork Products | 15.00 mg | 4% |
| 5237 | Pears, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 15.00 mg | 4% |
| 5238 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5239 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5240 | ON THE BORDER, Mexican rice | Restaurant Foods | 15.00 mg | 4% |
| 5241 | Puddings, coconut cream, dry mix, regular | Sweets | 15.00 mg | 4% |
| 5242 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% |
| 5243 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 15.00 mg | 4% |
| 5244 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 15.00 mg | 4% |
| 5245 | Beef, variety meats and by-products, brain, cooked, pan-fried | Beef Products | 15.00 mg | 4% |
| 5246 | Beef, rib, shortribs, separable lean and fat, choice, cooked, braised | Beef Products | 15.00 mg | 4% |
| 5247 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5248 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5249 | Endive, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 5250 | Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 15.00 mg | 4% |
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