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 6101–6150 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6101 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 22.40 mg | 5% | USDA_FF |
| 6102 | Chicken, broilers or fryers, drumstick, meat only, cooked, braised | Poultry Products | 22.40 mg | 5% | USDA_FF |
| 6103 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 22.30 mg | 5% | USDA_FF |
| 6104 | Beef, top sirloin steak, raw | Beef Products | 22.08 mg | 5% | USDA_FF |
| 6105 | Beef, round, top round, boneless, choice, raw | Beef Products | 22.08 mg | 5% | USDA_FF |
| 6106 | Parsnips, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_FF |
| 6107 | Veal, rib, separable lean and fat, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6108 | Lamb, New Zealand, imported, rack - partly frenched, separable lean only, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6109 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 22.00 mg | 5% | USDA_SR |
| 6110 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 22.00 mg | 5% | USDA_SR |
| 6111 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 22.00 mg | 5% | USDA_SR |
| 6112 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 22.00 mg | 5% | USDA_SR |
| 6113 | Pie, pecan, commercially prepared | Baked Products | 22.00 mg | 5% | USDA_SR |
| 6114 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 22.00 mg | 5% | USDA_SR |
| 6115 | Crackers, milk | Baked Products | 22.00 mg | 5% | USDA_SR |
| 6116 | Bread, reduced-calorie, rye | Baked Products | 22.00 mg | 5% | USDA_SR |
| 6117 | Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6118 | Lamb, Australian, imported, fresh, rack, roast, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6119 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 22.00 mg | 5% | USDA_SR |
| 6120 | Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6121 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6122 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6123 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6124 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6125 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6126 | Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6127 | Beef, New Zealand, imported, rump centre, separable lean and fat, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6128 | Beef, New Zealand, imported, rump centre, separable lean only, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6129 | Beef, New Zealand, imported, inside, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6130 | Beef, New Zealand, imported, variety meats and by-products, heart, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6131 | Beef, New Zealand, imported, eye round, separable lean only, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6132 | Beef, New Zealand, imported, bolar blade, separable lean only, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6133 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6134 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6135 | Salami, Italian, pork | Sausages and Luncheon Meats | 22.00 mg | 5% | USDA_SR |
| 6136 | Turkey, retail parts, thigh, meat only, raw | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6137 | Turkey from whole, light meat, meat and skin, with added solution, raw | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6138 | Ostrich, top loin, raw | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6139 | Ostrich, fan, raw | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6140 | Squab, (pigeon), meat and skin, raw | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6141 | Duck, wild, breast, meat only, raw | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6142 | Lamb, New Zealand, imported, loin chop, separable lean and fat, cooked, fast fried | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6143 | Lamb, New Zealand, imported, square-cut shoulder, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6144 | Lamb, New Zealand, imported, hind-shank, separable lean only, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6145 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6146 | Lamb, New Zealand, imported, heart, cooked, soaked and simmered | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6147 | Game meat, elk, ground, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6148 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6149 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
| 6150 | Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 22.00 mg | 5% | USDA_SR |
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