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 7701–7750 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7701 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7702 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7703 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7704 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7705 | Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted | Pork Products | 19.00 mg | 5% | USDA_SR |
| 7706 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 19.00 mg | 5% | USDA_SR |
| 7707 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 19.00 mg | 5% | USDA_SR |
| 7708 | Sea lion, Steller, meat with fat (Alaska Native) | American Indian/Alaska Native Foods | 19.00 mg | 5% | USDA_SR |
| 7709 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 19.00 mg | 5% | USDA_SR |
| 7710 | Sugars, maple | Sweets | 19.00 mg | 5% | USDA_SR |
| 7711 | Frostings, coconut-nut, ready-to-eat | Sweets | 19.00 mg | 5% | USDA_SR |
| 7712 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7713 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7714 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7715 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7716 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7717 | Beef, brisket, point half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7718 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7719 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7720 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7721 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7722 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7723 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7724 | Beef, ground, patties, frozen, cooked, broiled | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7725 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7726 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7727 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7728 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7729 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7730 | Kohlrabi, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7731 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7732 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7733 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 7734 | Pork, ground, 72% lean / 28% fat, cooked, crumbles | Pork Products | 19.00 mg | 5% | USDA_SR |
| 7735 | Pork, ground, 96% lean / 4% fat, raw | Pork Products | 19.00 mg | 5% | USDA_SR |
| 7736 | Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 19.00 mg | 5% | USDA_SR |
| 7737 | Pork, cured, ham -- water added, whole, boneless, separable lean only, unheated | Pork Products | 19.00 mg | 5% | USDA_SR |
| 7738 | Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted | Pork Products | 19.00 mg | 5% | USDA_SR |
| 7739 | Restaurant, family style, onion rings | Restaurant Foods | 19.00 mg | 5% | USDA_SR |
| 7740 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 19.00 mg | 5% | USDA_SR |
| 7741 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 19.00 mg | 5% | USDA_SR |
| 7742 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 19.00 mg | 5% | USDA_SR |
| 7743 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 19.00 mg | 5% | USDA_SR |
| 7744 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7745 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7746 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7747 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7748 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7749 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 19.00 mg | 5% | USDA_SR |
| 7750 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 19.00 mg | 5% | USDA_SR |
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