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 6851–6900 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6851 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6852 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6853 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6854 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6855 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6856 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6857 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6858 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6859 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6860 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6861 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6862 | Beef, variety meats and by-products, heart, raw | Beef Products | 21.00 mg | 5% | USDA_SR |
| 6863 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 6864 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 6865 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 6866 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 6867 | Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6868 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution cooked, braised | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6869 | Pork, cured, ham with natural juices, rump, bone-in, separable lean only, unheated | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6870 | Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6871 | Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6872 | HORMEL ALWAYS TENDER, Boneless Pork Loin, Fresh Pork | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6873 | HORMEL ALWAYS TENDER, Center Cut Chops, Fresh Pork | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6874 | HORMEL ALWAYS TENDER, Pork Tenderloin, Peppercorn-Flavored | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6875 | Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6876 | Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6877 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6878 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6879 | Pork, fresh, leg (ham), shank half, separable lean only, raw | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6880 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 6881 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 6882 | Pork, cured, ham, low sodium, lean and fat, cooked | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6883 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 6884 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 6885 | Chokecherries, raw, pitted (Shoshone Bannock) | American Indian/Alaska Native Foods | 21.00 mg | 5% | USDA_SR |
| 6886 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 21.00 mg | 5% | USDA_SR |
| 6887 | Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6888 | Pork, fresh, loin, country-style ribs, separable lean and fat, raw | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6889 | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6890 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6891 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6892 | Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6893 | Pork, fresh, shoulder, whole, separable lean only, raw | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6894 | Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6895 | Pork, fresh, loin, whole, separable lean and fat, raw | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6896 | Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw | Pork Products | 21.00 mg | 5% | USDA_SR |
| 6897 | Soursop, raw | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 6898 | Restaurant, Latino, empanadas, beef, prepared | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 6899 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 21.00 mg | 5% | USDA_SR |
| 6900 | Beef, chuck, short ribs, boneless, lean, 0mm trim, raw | Beef Products | 21.00 mg | 5% | CNF |
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