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 7301–7350 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7301 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7302 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7303 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7304 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7305 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7306 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7307 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7308 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7309 | Beef, brisket, whole, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7310 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, cooked | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7311 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7312 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7313 | Beef, ground, 70% lean meat / 30% fat, patty cooked, pan-broiled | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7314 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7315 | Beef, rib eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, raw | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7316 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 20.00 mg | 5% | USDA_SR |
| 7317 | Tomatillos, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 7318 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 7319 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 7320 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 7321 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 7322 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 7323 | Rutabagas, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 7324 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 7325 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, with added solution, cooked, braised | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7326 | Pork, cured, ham, shank, bone-in, separable lean and fat, unheated | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7327 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean only, unheated | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7328 | Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7329 | Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7330 | HORMEL ALWAYS TENDER, Pork Loin Filets, Lemon Garlic-Flavored | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7331 | Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7332 | Pork, fresh, variety meats and by-products, tongue, cooked, braised | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7333 | Pork, fresh, shoulder, arm picnic, separable lean only, raw | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7334 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7335 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7336 | Pork, fresh, loin, whole, separable lean only, cooked, braised | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7337 | Pork, fresh, leg (ham), whole, separable lean and fat, raw | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7338 | Kumquats, raw | Fruits and Fruit Juices | 20.00 mg | 5% | USDA_SR |
| 7339 | Frog legs, raw | Finfish and Shellfish Products | 20.00 mg | 5% | USDA_SR |
| 7340 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 7341 | Ham, turkey, sliced, extra lean, prepackaged or deli | Sausages and Luncheon Meats | 20.00 mg | 5% | USDA_SR |
| 7342 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 20.00 mg | 5% | USDA_SR |
| 7343 | Focaccia, Italian flatbread, plain | Baked Products | 20.00 mg | 5% | USDA_SR |
| 7344 | Pork, cured, ham -- water added, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7345 | HORMEL, Cure 81 Ham | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7346 | Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean and fat, raw | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7347 | Pork, cured, ham, extra lean and regular, canned, roasted | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7348 | Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7349 | Canadian bacon, unprepared | Pork Products | 20.00 mg | 5% | USDA_SR |
| 7350 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw | Pork Products | 20.00 mg | 5% | USDA_SR |
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