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 6401–6450 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6401 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6402 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6403 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6404 | Beef, rib, shortribs, separable lean only, choice, cooked, braised | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6405 | Beef, rib, shortribs, separable lean only, choice, raw | Beef Products | 22.00 mg | 5% | USDA_SR |
| 6406 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6407 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6408 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6409 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 6410 | Pork, ground, 84% lean / 16% fat, cooked, pan-broiled | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6411 | Pork, cured, ham, rump, bone-in, separable lean and fat, unheated | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6412 | Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6413 | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6414 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, heated, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6415 | Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6416 | Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6417 | Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6418 | Pork, cured, ham with natural juices, spiral slice, meat only, boneless, separable lean only, heated, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6419 | Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean and fat, raw | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6420 | Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6421 | Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6422 | Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6423 | Pork, cured, ham, whole, separable lean only, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6424 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, raw | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6425 | Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6426 | Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6427 | Pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6428 | Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6429 | Cheese, pasteurized process, cheddar or American, low sodium | Dairy and Egg Products | 22.00 mg | 5% | USDA_SR |
| 6430 | Restaurant, Chinese, sesame chicken | Restaurant Foods | 22.00 mg | 5% | USDA_SR |
| 6431 | DENNY'S, chicken nuggets, star shaped, from kid's menu | Restaurant Foods | 22.00 mg | 5% | USDA_SR |
| 6432 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 22.00 mg | 5% | USDA_SR |
| 6433 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 22.00 mg | 5% | USDA_SR |
| 6434 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 22.00 mg | 5% | USDA_SR |
| 6435 | Crackers, cheese, reduced fat | Baked Products | 22.00 mg | 5% | USDA_SR |
| 6436 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 22.00 mg | 5% | USDA_SR |
| 6437 | Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6438 | HORMEL ALWAYS TENDER, Pork Tenderloin, Teriyaki-Flavored | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6439 | Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6440 | Pork, cured, ham, boneless, regular (approximately 11% fat), roasted | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6441 | Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program) | Pork Products | 22.00 mg | 5% | USDA_SR |
| 6442 | Raspberries, raw | Fruits and Fruit Juices | 22.00 mg | 5% | USDA_SR |
| 6443 | Corned beef and potatoes in tortilla (Apache) | American Indian/Alaska Native Foods | 22.00 mg | 5% | USDA_SR |
| 6444 | Buffalo, free range, top round steak, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 22.00 mg | 5% | USDA_SR |
| 6445 | Tamales (Navajo) | American Indian/Alaska Native Foods | 22.00 mg | 5% | USDA_SR |
| 6446 | Candies, caramels, chocolate-flavor roll | Sweets | 22.00 mg | 5% | USDA_SR |
| 6447 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 22.00 mg | 5% | USDA_SR |
| 6448 | Babyfood, cereal, barley, with milk powder, prepared with water | Babyfoods | 22.00 mg | 5% | CNF |
| 6449 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 22.00 mg | 5% | CNF |
| 6450 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 22.00 mg | 5% | CNF |
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