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 5651–5700 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5651 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5652 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5653 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5654 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5655 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5656 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, cooked | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5657 | Beef, New Zealand, imported, cube roll, separable lean only, cooked, fast roasted | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5658 | Chicken, dark meat, thigh, meat and skin, with added solution, cooked, roasted | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5659 | Chicken, broilers or fryers, dark meat, thigh, meat and skin, cooked, braised | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5660 | Ostrich, outside strip, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5661 | Ostrich, outside leg, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5662 | Ostrich, ground, cooked, pan-broiled | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5663 | Lamb, New Zealand, imported, rack - fully frenched, separable lean only, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5664 | Lamb, New Zealand, imported, hind-shank, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5665 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5666 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5667 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5668 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5669 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5670 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5671 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5672 | Veal, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5673 | Game meat, moose, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5674 | Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5675 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5676 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5677 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5678 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5679 | Fish, halibut, Atlantic and Pacific, raw | Finfish and Shellfish Products | 23.00 mg | 5% | USDA_SR |
| 5680 | Fish, catfish, channel, wild, raw | Finfish and Shellfish Products | 23.00 mg | 5% | USDA_SR |
| 5681 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5682 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5683 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5684 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5685 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5686 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5687 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5688 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5689 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5690 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5691 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5692 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 23.00 mg | 5% | USDA_SR |
| 5693 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 23.00 mg | 5% | USDA_SR |
| 5694 | Game meat, deer, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5695 | Bison, ground, grass-fed, cooked | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5696 | Game meat, bear, cooked, simmered | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5697 | Veal, rib, separable lean only, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5698 | Lamb, New Zealand, imported, loin chop, separable lean only, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5699 | Fish, whitefish, mixed species, smoked | Finfish and Shellfish Products | 23.00 mg | 5% | USDA_SR |
| 5700 | Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | Finfish and Shellfish Products | 23.00 mg | 5% | USDA_SR |
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