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 5851–5900 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5851 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 11.00 mg | 3% |
| 5852 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 11.00 mg | 3% |
| 5853 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.00 mg | 3% |
| 5854 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.00 mg | 3% |
| 5855 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 11.00 mg | 3% |
| 5856 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 11.00 mg | 3% |
| 5857 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 11.00 mg | 3% |
| 5858 | Cherries, sweet, raw | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5859 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5860 | Frankfurter, meat and poultry, cooked, boiled | Sausages and Luncheon Meats | 11.00 mg | 3% |
| 5861 | Braunschweiger (a liver sausage), pork | Sausages and Luncheon Meats | 11.00 mg | 3% |
| 5862 | Turkey, whole, skin (light and dark), raw | Poultry Products | 11.00 mg | 3% |
| 5863 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 11.00 mg | 3% |
| 5864 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 11.00 mg | 3% |
| 5865 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 11.00 mg | 3% |
| 5866 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 11.00 mg | 3% |
| 5867 | Yogurt, Greek, nonfat, strawberry, DANNON OIKOS | Dairy and Egg Products | 11.00 mg | 3% |
| 5868 | Yogurt, Greek, nonfat, vanilla, CHOBANI | Dairy and Egg Products | 11.00 mg | 3% |
| 5869 | Ice cream bar, stick or nugget, with crunch coating | Dairy and Egg Products | 11.00 mg | 3% |
| 5870 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% |
| 5871 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% |
| 5872 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 11.00 mg | 3% |
| 5873 | Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 11.00 mg | 3% |
| 5874 | Milk, buttermilk, fluid, cultured, lowfat | Dairy and Egg Products | 11.00 mg | 3% |
| 5875 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% |
| 5876 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 11.00 mg | 3% |
| 5877 | Fast foods, strawberry banana smoothie made with ice and low-fat yogurt | Fast Foods | 11.00 mg | 3% |
| 5878 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5879 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5880 | Turnips, raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5881 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5882 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5883 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5884 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5885 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5886 | Beef, cured, breakfast strips, raw or unheated | Beef Products | 11.00 mg | 3% |
| 5887 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5888 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5889 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5890 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5891 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5892 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5893 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5894 | Potatoes, hash brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5895 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5896 | Celery, raw | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5897 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 5898 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5899 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mg | 3% |
| 5900 | Milk, fluid, nonfat, calcium fortified (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% |
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