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 5301–5350 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5301 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked | Lamb, Veal, and Game Products | 24.00 mg | 6% | USDA_SR |
| 5302 | Lamb, ground, cooked, broiled | Lamb, Veal, and Game Products | 24.00 mg | 6% | USDA_SR |
| 5303 | Veal, variety meats and by-products, thymus, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% | USDA_SR |
| 5304 | Lamb, variety meats and by-products, heart, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% | USDA_SR |
| 5305 | Game meat, squirrel, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% | USDA_SR |
| 5306 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% | USDA_SR |
| 5307 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% | USDA_SR |
| 5308 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% | USDA_SR |
| 5309 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 24.00 mg | 6% | USDA_SR |
| 5310 | Goose, liver, raw | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5311 | Goose, domesticated, meat only, raw | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5312 | Chicken, stewing, meat only, raw | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5313 | Chicken, broilers or fryers, thigh, meat only, cooked, roasted | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5314 | Chicken, broilers or fryers, leg, meat only, cooked, roasted | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5315 | Chicken, broilers or fryers, drumstick, meat only, cooked, fried | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5316 | Babyfood, dinner, pasta with vegetables | Baby Foods | 24.00 mg | 6% | USDA_SR |
| 5317 | Cheese, fresh, queso fresco | Dairy and Egg Products | 24.00 mg | 6% | USDA_SR |
| 5318 | Milk, canned, evaporated, with added vitamin A | Dairy and Egg Products | 24.00 mg | 6% | USDA_SR |
| 5319 | Cheese, brick | Dairy and Egg Products | 24.00 mg | 6% | USDA_SR |
| 5320 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5321 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5322 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5323 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5324 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5325 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5326 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5327 | PIZZA HUT 14" Pepperoni Pizza, Hand-Tossed Crust | Fast Foods | 24.00 mg | 6% | USDA_SR |
| 5328 | PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 24.00 mg | 6% | USDA_SR |
| 5329 | LITTLE CAESARS 14" Original Round Meat and Vegetable Pizza, Regular Crust | Fast Foods | 24.00 mg | 6% | USDA_SR |
| 5330 | DOMINO'S 14" Pepperoni Pizza, Ultimate Deep Dish Crust | Fast Foods | 24.00 mg | 6% | USDA_SR |
| 5331 | DOMINO'S 14" Pepperoni Pizza, Classic Hand-Tossed Crust | Fast Foods | 24.00 mg | 6% | USDA_SR |
| 5332 | DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust | Fast Foods | 24.00 mg | 6% | USDA_SR |
| 5333 | PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 24.00 mg | 6% | USDA_SR |
| 5334 | Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 24.00 mg | 6% | USDA_SR |
| 5335 | Beverages, chocolate malt powder, prepared with 1% milk, fortified | Beverages | 24.00 mg | 6% | USDA_SR |
| 5336 | Beef, short loin, top loin steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5337 | Beef, ground, 95% lean meat / 5% fat, patty, cooked, pan-broiled | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5338 | Beef, plate, outside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5339 | Beef, plate, inside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5340 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% | USDA_SR |
| 5341 | Avocados, raw, Florida | Fruits and Fruit Juices | 24.00 mg | 6% | USDA_SR |
| 5342 | Turkey, retail parts, breast, meat and skin, raw | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5343 | Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat and skin, cooked | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5344 | Chicken, broilers or fryers, drumstick, rotisserie, original seasoning, meat only, cooked | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5345 | Chicken, broiler, rotisserie, BBQ, wing, meat only | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5346 | Chicken patty, frozen, cooked | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5347 | Turkey, all classes, liver, raw | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5348 | Chicken, broilers or fryers, breast, meat only, cooked, stewed | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5349 | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter | Poultry Products | 24.00 mg | 6% | USDA_SR |
| 5350 | Milk, evaporated, 2% fat, with added vitamin A and vitamin D | Dairy and Egg Products | 24.00 mg | 6% | USDA_SR |
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