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 6301–6350 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6301 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6302 | Broccoli raab, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6303 | Fast Foods, Fried Chicken, Thigh, meat and skin and breading | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6304 | POPEYES, Fried Chicken, Mild, Drumstick, meat and skin with breading | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6305 | KFC, Fried Chicken, ORIGINAL RECIPE, Thigh, meat and skin with breading | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6306 | WENDY'S, Jr. Hamburger, with cheese | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6307 | McDONALD'S, QUARTER POUNDER | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6308 | SUBWAY, tuna sub on white bread with lettuce and tomato | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6309 | SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6310 | Fast foods, submarine sandwich, bacon, lettuce, and tomato on white bread | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6311 | SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6312 | Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6313 | SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6314 | Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6315 | Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6316 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6317 | Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 6318 | Barley, pearled, cooked | Cereal Grains and Pasta | 22.00 mg | 5% | USDA_SR |
| 6319 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6320 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6321 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6322 | Beef, brisket, point half, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6323 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6324 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6325 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6326 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6327 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6328 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6329 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6330 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6331 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6332 | Chicory roots, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6333 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6334 | Pheasant, cooked, total edible | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6335 | Quail, cooked, total edible | Poultry Products | 22.00 mg | 5% | USDA_SR |
| 6336 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 22.00 mg | 5% | USDA_SR |
| 6337 | Restaurant, Italian, lasagna with meat | Restaurant Foods | 22.00 mg | 5% | USDA_SR |
| 6338 | Whale, beluga, meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mg | 5% | USDA_SR |
| 6339 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 22.00 mg | 5% | USDA_SR |
| 6340 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 22.00 mg | 5% | USDA_SR |
| 6341 | Gelatins, dry powder, unsweetened | Sweets | 22.00 mg | 5% | USDA_SR |
| 6342 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6343 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6344 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6345 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6346 | Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6347 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6348 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6349 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6350 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 22.00 mg | 5% | USDA_SR |
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