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 8101–8150 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8101 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8102 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8103 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8104 | Beef, brisket, point half, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8105 | Beef, cured, luncheon meat, jellied | Sausages and Luncheon Meats | 18.00 mg | 4% | USDA_SR |
| 8106 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8107 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8108 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8109 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8110 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8111 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8112 | Mulberries, raw | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 8113 | Vegetarian meatloaf or patties | Legumes and Legume Products | 18.00 mg | 4% | USDA_SR |
| 8114 | Frankfurter, meatless | Legumes and Legume Products | 18.00 mg | 4% | USDA_SR |
| 8115 | Frankfurter, meat and poultry, low fat | Sausages and Luncheon Meats | 18.00 mg | 4% | USDA_SR |
| 8116 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 18.00 mg | 4% | USDA_SR |
| 8117 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 18.00 mg | 4% | USDA_SR |
| 8118 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 18.00 mg | 4% | USDA_SR |
| 8119 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 18.00 mg | 4% | USDA_SR |
| 8120 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 18.00 mg | 4% | USDA_SR |
| 8121 | Puddings, chocolate, dry mix, instant, prepared with whole milk | Sweets | 18.00 mg | 4% | USDA_SR |
| 8122 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8123 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8124 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8125 | Beef, brisket, point half, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8126 | Beef, variety meats and by-products, pancreas, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8127 | Beef, variety meats and by-products, liver, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8128 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8129 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8130 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8131 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8132 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8133 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8134 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8135 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8136 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8137 | Pork, fresh, spareribs, separable lean and fat, cooked, roasted | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8138 | Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8139 | Pork, cured, ham and water product, rump, bone-in, separable lean only, unheated | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8140 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8141 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8142 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 8143 | Meatballs, meatless | Legumes and Legume Products | 18.00 mg | 4% | USDA_SR |
| 8144 | Restaurant, family style, chili with meat and beans | Restaurant Foods | 18.00 mg | 4% | USDA_SR |
| 8145 | APPLEBEE'S, chili | Restaurant Foods | 18.00 mg | 4% | USDA_SR |
| 8146 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 18.00 mg | 4% | USDA_SR |
| 8147 | Turnover, meat- and cheese-filled, tomato-based sauce, reduced fat, frozen | Meals, Entrees, and Side Dishes | 18.00 mg | 4% | USDA_SR |
| 8148 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 18.00 mg | 4% | USDA_SR |
| 8149 | Desserts, rennin, tablets, unsweetened | Sweets | 18.00 mg | 4% | USDA_SR |
| 8150 | Puddings, chocolate, ready-to-eat | Sweets | 18.00 mg | 4% | USDA_SR |
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