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 5751–5800 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5751 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5752 | Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5753 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 23.00 mg | 5% | USDA_SR |
| 5754 | Quail, meat and skin, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5755 | Chicken, capons, meat and skin and giblets and neck, cooked, roasted | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5756 | Chicken, stewing, dark meat, meat only, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5757 | Cheese, blue | Dairy and Egg Products | 23.00 mg | 5% | USDA_SR |
| 5758 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5759 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5760 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5761 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5762 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5763 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5764 | Lean Pockets, Meatballs & Mozzarella | Meals, Entrees, and Side Dishes | 23.00 mg | 5% | USDA_SR |
| 5765 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 23.00 mg | 5% | USDA_SR |
| 5766 | Fast Food, Pizza Chain, 14" pizza, meat and vegetable topping, regular crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5767 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5768 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 23.00 mg | 5% | USDA_SR |
| 5769 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5770 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5771 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5772 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5773 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5774 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5775 | Beef, ground, 80% lean meat / 20% fat, crumbles, cooked, pan-browned | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5776 | Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5777 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5778 | Chicken breast tenders, breaded, uncooked | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5779 | Turkey, Ground, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5780 | Turkey, all classes, leg, meat and skin, cooked, roasted | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5781 | Chicken, broilers or fryers, back, meat and skin, cooked, fried, flour | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5782 | Chicken, broilers or fryers, meat and skin, cooked, roasted | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5783 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 23.00 mg | 5% | USDA_SR |
| 5784 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5785 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5786 | Beef, chuck for stew, separable lean and fat, select, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5787 | Beef, chuck for stew, separable lean and fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5788 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5789 | Turkey, retail parts, breast, meat and skin, with added solution, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5790 | Chicken, broiler, rotisserie, BBQ, drumstick, meat and skin | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5791 | Chicken, broilers or fryers, rotisserie, original seasoning, back, meat and skin, cooked | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5792 | Chicken, broiler, rotisserie, BBQ, drumstick, meat only | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5793 | Chicken, broilers or fryers, dark meat, meat only, cooked, roasted | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5794 | Chicken, broilers or fryers, dark meat, meat only, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5795 | Chicken, broilers or fryers, light meat, meat and skin, raw | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5796 | Chicken, broilers or fryers, meat and skin and giblets and neck, roasted | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5797 | Babyfood, banana with mixed berries, strained | Baby Foods | 23.00 mg | 5% | USDA_SR |
| 5798 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 23.00 mg | 5% | USDA_SR |
| 5799 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5800 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
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