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 7101–7150 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7101 | Ham, smoked, extra lean, low sodium | Sausages and Luncheon Meats | 20.00 mg | 5% | USDA_SR |
| 7102 | Lebanon bologna, beef | Sausages and Luncheon Meats | 20.00 mg | 5% | USDA_SR |
| 7103 | Sausage, pork, chorizo, link or ground, raw | Sausages and Luncheon Meats | 20.00 mg | 5% | USDA_SR |
| 7104 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 20.00 mg | 5% | USDA_SR |
| 7105 | Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% | USDA_SR |
| 7106 | Salmon nuggets, cooked as purchased, unheated | Finfish and Shellfish Products | 20.00 mg | 5% | USDA_SR |
| 7107 | Salmon nuggets, breaded, frozen, heated | Finfish and Shellfish Products | 20.00 mg | 5% | USDA_SR |
| 7108 | Chicken, stewing, giblets, cooked, simmered | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7109 | Chicken, stewing, meat and skin, and giblets and neck, raw | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7110 | Chicken, roasting, dark meat, meat only, cooked, roasted | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7111 | Chicken, roasting, meat and skin, cooked, roasted | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7112 | Chicken, roasting, meat and skin and giblets and neck, cooked, roasted | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7113 | Chicken, broilers or fryers, leg, meat and skin, cooked, stewed | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7114 | Chicken, broilers or fryers, leg, meat and skin, cooked, fried, batter | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7115 | Chicken, broilers or fryers, dark meat, drumstick, meat only, raw | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7116 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7117 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 20.00 mg | 5% | USDA_SR |
| 7118 | Babyfood, cereal, mixed, prepared with whole milk | Baby Foods | 20.00 mg | 5% | USDA_SR |
| 7119 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 20.00 mg | 5% | USDA_SR |
| 7120 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7121 | Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7122 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7123 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7124 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7125 | Fast foods, bagel, with egg, sausage patty, cheese, and condiments | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 7126 | McDONALD'S, Egg McMUFFIN | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 7127 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 7128 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 7129 | McDONALD'S, Hash Brown | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 7130 | Beverages, chocolate malt, powder, prepared with fat free milk | Beverages | 20.00 mg | 5% | USDA_SR |
| 7131 | Beef, New Zealand, imported, hind shin, separable lean and fat, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7132 | Beef, New Zealand, imported, flat, separable lean only, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7133 | Beef, New Zealand, imported, flank, separable lean only, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7134 | Beef, New Zealand, imported, chuck eye roll, separable lean only, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7135 | Beef, New Zealand, imported, brisket point end, separable lean only, cooked, braised | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7136 | Luxury loaf, pork | Sausages and Luncheon Meats | 20.00 mg | 5% | USDA_SR |
| 7137 | Chicken, dark meat, drumstick, meat and skin, with added solution, cooked, roasted | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7138 | Chicken, dark meat, drumstick, meat only, with added solution, cooked, roasted | Poultry Products | 20.00 mg | 5% | USDA_SR |
| 7139 | Wonton wrappers (includes egg roll wrappers) | Baked Products | 20.00 mg | 5% | USDA_SR |
| 7140 | Rolls, french | Baked Products | 20.00 mg | 5% | USDA_SR |
| 7141 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 20.00 mg | 5% | USDA_SR |
| 7142 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 20.00 mg | 5% | USDA_SR |
| 7143 | Lamb, New Zealand, imported, hind-shank, separable lean and fat, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% | USDA_SR |
| 7144 | Lamb, New Zealand, imported, breast, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 20.00 mg | 5% | USDA_SR |
| 7145 | Lamb, Australian, imported, fresh, shoulder, blade, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% | USDA_SR |
| 7146 | Lamb, Australian, imported, fresh, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 20.00 mg | 5% | USDA_SR |
| 7147 | Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% | USDA_SR |
| 7148 | Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 20.00 mg | 5% | USDA_SR |
| 7149 | Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 20.00 mg | 5% | USDA_SR |
| 7150 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 20.00 mg | 5% | USDA_SR |
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