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 6251–6300 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6251 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 22.00 mg | 5% | USDA_SR |
| 6252 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 22.00 mg | 5% | USDA_SR |
| 6253 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 22.00 mg | 5% | USDA_SR |
| 6254 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 22.00 mg | 5% | USDA_SR |
| 6255 | Pork sausage, link/patty, reduced fat, cooked, pan-fried | Sausages and Luncheon Meats | 22.00 mg | 5% | USDA_SR |
| 6256 | Chicken, broiler, rotisserie, BBQ, skin | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6257 | Chicken, broilers or fryers, rotisserie, original seasoning, thigh, meat and skin, cooked | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6258 | Turkey, dark meat, meat and skin, raw | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6259 | Chicken, broilers or fryers, back, meat only, cooked, roasted | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6260 | Chicken, broilers or fryers, light meat, meat only, cooked, stewed | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6261 | Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, batter | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6262 | Babyfood, cookies, arrowroot | Baby Foods | 22.00 mg | 5% | USDA_SR |
| 6263 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6264 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6265 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6266 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6267 | Beef, chuck for stew, separable lean and fat, choice, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6268 | Turkey, all classes, back, meat and skin, cooked, roasted | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6269 | Turkey, whole, giblets, raw | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6270 | Chicken, broilers or fryers, breast, meat and skin, cooked, stewed | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6271 | Chicken, broilers or fryers, back, meat only, raw | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6272 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, roasted | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6273 | Cheese, pasteurized process, pimento | Dairy and Egg Products | 22.00 mg | 5% | USDA_SR |
| 6274 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6275 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6276 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6277 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6278 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6279 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6280 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6281 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6282 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6283 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6284 | PIZZA HUT 14" Cheese Pizza, Stuffed Crust | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6285 | Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6286 | Fast Foods, Fried Chicken, Drumstick, meat and skin with breading | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6287 | POPEYES, Fried Chicken, Mild, Wing, meat and skin with breading | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6288 | KFC, Fried Chicken, EXTRA CRISPY, Wing, meat and skin with breading | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6289 | KFC, Fried Chicken, EXTRA CRISPY, Thigh, meat only, skin and breading removed | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6290 | WENDY'S, Chicken Nuggets | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6291 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6292 | Fast foods, hamburger; single, regular patty; with condiments | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6293 | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6294 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6295 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6296 | Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6297 | Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6298 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6299 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6300 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
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