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 6601–6650 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6601 | Chicken, broiler, light meat, stewed | Poultry Products | 22.00 mg | 5% | CNF |
| 6602 | Chicken, broiler, dark meat and skin, roasted | Poultry Products | 22.00 mg | 5% | CNF |
| 6603 | Chicken, broiler, light meat and skin, batter dipped, fried | Poultry Products | 22.00 mg | 5% | CNF |
| 6604 | Hot chocolate, cocoa, homemade, prepared with whole milk | Beverages | 22.00 mg | 5% | CNF |
| 6605 | Cheese, caraway | Dairy and Egg Products | 22.00 mg | 5% | CNF |
| 6606 | Corn fritter | Baked Products | 22.00 mg | 5% | CNF |
| 6607 | Beef, tenderloin steak, raw | Beef Products | 21.98 mg | 5% | USDA_FF |
| 6608 | Pork, loin, boneless, raw | Pork Products | 21.96 mg | 5% | USDA_FF |
| 6609 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 21.91 mg | 5% | USDA_FF |
| 6610 | Chicken, thigh, boneless, skinless, raw | Poultry Products | 21.80 mg | 5% | USDA_FF |
| 6611 | Cheese, oaxaca, solid | Dairy and Egg Products | 21.58 mg | 5% | USDA_FF |
| 6612 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% | USDA_FF |
| 6613 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% | USDA_FF |
| 6614 | Flour, rice, glutinous | Cereal Grains and Pasta | 21.20 mg | 5% | USDA_FF |
| 6615 | Fish, haddock, raw | Finfish and Shellfish Products | 21.10 mg | 5% | USDA_FF |
| 6616 | Beets, raw | Vegetables and Vegetable Products | 21.01 mg | 5% | USDA_FF |
| 6617 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_FF |
| 6618 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_FF |
| 6619 | Bison, ground, grass-fed, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
| 6620 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 21.00 mg | 5% | USDA_SR |
| 6621 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 21.00 mg | 5% | USDA_SR |
| 6622 | Muffins, corn, dry mix, prepared | Baked Products | 21.00 mg | 5% | USDA_SR |
| 6623 | Cookies, raisin, soft-type | Baked Products | 21.00 mg | 5% | USDA_SR |
| 6624 | Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
| 6625 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
| 6626 | Pretzels, soft, unsalted | Snacks | 21.00 mg | 5% | USDA_SR |
| 6627 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6628 | Beef, ground, 93% lean meat / 7% fat, loaf, cooked, baked | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6629 | Beef, New Zealand, imported, striploin, separable lean and fat, cooked, fast fried | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6630 | Beef, New Zealand, imported, eye round, separable lean and fat, raw | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6631 | Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6632 | Beef, New Zealand, imported, hind shin, separable lean only, raw | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6633 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6634 | Milk and cereal bar | Snacks | 21.00 mg | 5% | USDA_SR |
| 6635 | Oscar Mayer, Smokies Sausage Little Cheese (pork, turkey) | Sausages and Luncheon Meats | 21.00 mg | 5% | USDA_SR |
| 6636 | Sausage, turkey, reduced fat, brown and serve, cooked | Sausages and Luncheon Meats | 21.00 mg | 5% | USDA_SR |
| 6637 | Turkey breast, low salt, prepackaged or deli, luncheon meat | Sausages and Luncheon Meats | 21.00 mg | 5% | USDA_SR |
| 6638 | Turkey, back, from whole bird, meat only, with added solution, raw | Poultry Products | 21.00 mg | 5% | USDA_SR |
| 6639 | Turkey, dark meat from whole, meat only, with added solution, raw | Poultry Products | 21.00 mg | 5% | USDA_SR |
| 6640 | Chicken, broilers or fryers, dark meat, drumstick, meat and skin, cooked, braised | Poultry Products | 21.00 mg | 5% | USDA_SR |
| 6641 | Ostrich, oyster, raw | Poultry Products | 21.00 mg | 5% | USDA_SR |
| 6642 | Pheasant, breast, meat only, raw | Poultry Products | 21.00 mg | 5% | USDA_SR |
| 6643 | Lamb, New Zealand, imported, loin saddle, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
| 6644 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
| 6645 | Veal, breast, point half, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
| 6646 | Lamb, ground, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
| 6647 | Lamb, variety meats and by-products, tongue, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
| 6648 | Lamb, variety meats and by-products, spleen, cooked, braised | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
| 6649 | Lamb, variety meats and by-products, spleen, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
| 6650 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% | USDA_SR |
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