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 5901–5950 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5901 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5902 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5903 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5904 | Beef, brisket, whole, separable lean only, all grades, raw | Beef Products | 23.00 mg | 5% | USDA_SR |
| 5905 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5906 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5907 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5908 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5909 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5910 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5911 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5912 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5913 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 5914 | Pork, loin, leg cap steak, boneless, separable lean and fat, cooked, broiled | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5915 | Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5916 | Pork, cured, ham, slice, bone-in, separable lean only, unheated | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5917 | Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5918 | Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5919 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, raw | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5920 | Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5921 | Pork, fresh, loin, country-style ribs, separable lean only, raw | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5922 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5923 | Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5924 | Pork, fresh, variety meats and by-products, pancreas, cooked, braised | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5925 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5926 | Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5927 | Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5928 | Pork, fresh, loin, whole, separable lean only, raw | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5929 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 23.00 mg | 5% | USDA_SR |
| 5930 | DENNY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 23.00 mg | 5% | USDA_SR |
| 5931 | Garlic bread, frozen | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5932 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5933 | Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5934 | Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5935 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5936 | Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5937 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5938 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 23.00 mg | 5% | USDA_SR |
| 5939 | Turkey, drumstick, smoked, cooked, with skin, bone removed | Poultry Products | 23.00 mg | 5% | USDA_SR |
| 5940 | Moose, meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 23.00 mg | 5% | USDA_SR |
| 5941 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5942 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 23.00 mg | 5% | USDA_SR |
| 5943 | Spaghetti and meatballs, restaurant prepared | Mixed Dishes | 23.00 mg | 5% | CNF |
| 5944 | Beef, chuck, short ribs, boneless, lean, 0mm trim, braised | Beef Products | 23.00 mg | 5% | CNF |
| 5945 | Chicken, broiler, thigh, meat and skin, braised | Poultry Products | 23.00 mg | 5% | CNF |
| 5946 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 23.00 mg | 5% | CNF |
| 5947 | Deli-meat, salami (Genoa), dry cured | Sausages and Luncheon meats | 23.00 mg | 5% | CNF |
| 5948 | Bread, garlic | Baked Products | 23.00 mg | 5% | CNF |
| 5949 | Chicken nuggets, dark and white meat, pre-cooked, frozen, not heated | Poultry Products | 23.00 mg | 5% | CNF |
| 5950 | Pork, composite cuts, leg, loin and shoulder, lean and fat, raw | Pork Products | 23.00 mg | 5% | CNF |
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