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 5801–5850 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5801 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5802 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5803 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5804 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5805 | School Lunch, pizza, sausage topping, thick crust, whole grain, frozen, cooked | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5806 | ARBY'S, roast beef sandwich, classic | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5807 | PIZZA HUT 14" Sausage Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5808 | Fast Foods, Fried Chicken, Skin and breading from all pieces | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5809 | KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat and skin with breading | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5810 | KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat only, skin and breading removed | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5811 | TACO BELL, BURRITO SUPREME with beef | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5812 | SUBWAY, turkey breast sub on white bread with lettuce and tomato | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5813 | Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5814 | SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5815 | Fast foods, roast beef sandwich, plain | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5816 | Fast foods, cheeseburger; single, regular patty, with condiments | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5817 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5818 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5819 | Beef, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5820 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5821 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5822 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5823 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5824 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5825 | Brussels sprouts, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5826 | BURGER KING, Double Cheeseburger | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5827 | Fast Foods, grilled chicken filet sandwich, with lettuce, tomato and spread | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5828 | Fast Food, Pizza Chain, 14" pizza, sausage topping, thick crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5829 | KFC, Fried Chicken, EXTRA CRISPY, Drumstick, meat only, skin and breading removed | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5830 | KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat only, skin and breading removed | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5831 | BURGER KING, Original Chicken Sandwich | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5832 | Pizza, cheese topping, regular crust, frozen, cooked | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5833 | Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 5834 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5835 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5836 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5837 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5838 | Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5839 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5840 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5841 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5842 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5843 | Potatoes, raw, skin | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5844 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5845 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5846 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5847 | Onions, welsh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5848 | Peaches, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 23.00 mg | 5% | USDA_SR |
| 5849 | Restaurant, family style, fish fillet, battered or breaded, fried | Restaurant Foods | 23.00 mg | 5% | USDA_SR |
| 5850 | DENNY'S, spaghetti and meatballs | Restaurant Foods | 23.00 mg | 5% | USDA_SR |
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