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 5701–5750 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5701 | Chicken, stewing, light meat, meat only, cooked, stewed | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5702 | Chicken, roasting, light meat, meat only, cooked, roasted | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5703 | Chicken, roasting, meat only, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5704 | Chicken, broilers or fryers, dark meat, thigh, meat only, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5705 | Chicken, broilers or fryers, leg, meat only, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5706 | Chicken, broilers or fryers, leg, meat and skin, cooked, roasted | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5707 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5708 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 23.00 mg | 5% | USDA_SR |
| 5709 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5710 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5711 | Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5712 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5713 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5714 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5715 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5716 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5717 | McDONALD'S, FILET-O-FISH (without tartar sauce) | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5718 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thick crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5719 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5720 | PAPA JOHN'S 14" Pepperoni Pizza, Original Crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5721 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5722 | PIZZA HUT 12" Pepperoni Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5723 | Fast foods, burrito, with beans, cheese, and beef | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5724 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5725 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5726 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5727 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5728 | Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5729 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5730 | Cereals, QUAKER, Instant Grits, Butter flavor, dry | Breakfast Cereals | 23.00 mg | 5% | USDA_SR |
| 5731 | Bratwurst, chicken, cooked | Sausages and Luncheon Meats | 23.00 mg | 5% | USDA_SR |
| 5732 | Oscar Mayer, Ham (chopped with natural juice) | Sausages and Luncheon Meats | 23.00 mg | 5% | USDA_SR |
| 5733 | Turkey, retail parts, thigh, meat only, cooked, roasted | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5734 | Ostrich, inside strip, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5735 | Chicken, broiler, rotisserie, BBQ, wing, meat and skin | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5736 | Rolls, hamburger or hotdog, plain | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5737 | Crackers, saltines (includes oyster, soda, soup) | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5738 | Bagels, cinnamon-raisin, toasted | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5739 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5740 | Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5741 | Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5742 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5743 | Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5744 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5745 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5746 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5747 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5748 | Veal, variety meats and by-products, thymus, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5749 | Lamb, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5750 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
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