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 8151–8200 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8151 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8152 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8153 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8154 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8155 | Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 18.00 mg | 4% | USDA_SR |
| 8156 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 18.00 mg | 4% | USDA_SR |
| 8157 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8158 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8159 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8160 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8161 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8162 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 8163 | Pork, ground, 72% lean / 28% fat, cooked, pan-broiled | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8164 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8165 | Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8166 | Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8167 | Pork, cured, ham, boneless, extra lean and regular, unheated | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8168 | Pork, fresh, variety meats and by-products, tongue, raw | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8169 | Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8170 | Pork, fresh, shoulder, arm picnic, separable lean and fat, raw | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8171 | Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8172 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 8173 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 8174 | OLIVE GARDEN, spaghetti with meat sauce | Restaurant Foods | 18.00 mg | 4% | USDA_SR |
| 8175 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 18.00 mg | 4% | USDA_SR |
| 8176 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor | Snacks | 18.00 mg | 4% | USDA_SR |
| 8177 | Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8178 | Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8179 | Pork, cured, ham, whole, separable lean only, unheated | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8180 | Pork, fresh, variety meats and by-products, liver, raw | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8181 | Pork, fresh, variety meats and by-products, kidneys, cooked, braised | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8182 | Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8183 | Pork, fresh, shoulder, whole, separable lean and fat, raw | Pork Products | 18.00 mg | 4% | USDA_SR |
| 8184 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 8185 | Restaurant, Chinese, general tso's chicken | Restaurant Foods | 18.00 mg | 4% | USDA_SR |
| 8186 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 18.00 mg | 4% | USDA_SR |
| 8187 | Restaurant, Latino, chicken and rice, entree, prepared | Restaurant Foods | 18.00 mg | 4% | USDA_SR |
| 8188 | Frybread, made with lard (Navajo) | American Indian/Alaska Native Foods | 18.00 mg | 4% | USDA_SR |
| 8189 | Candies, confectioner's coating, yogurt | Sweets | 18.00 mg | 4% | USDA_SR |
| 8190 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 18.00 mg | 4% | CNF |
| 8191 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 18.00 mg | 4% | CNF |
| 8192 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 18.00 mg | 4% | CNF |
| 8193 | Beef, chuck, short ribs, boneless, lean and fat, 0mm trim, raw | Beef Products | 18.00 mg | 4% | CNF |
| 8194 | Sausage, Italian, pork, reduced fat and sodium, raw | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8195 | Sausage, chorizo, cooked | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8196 | Deli-meat, ham, sliced, composite | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8197 | Deli-meat, composite | Sausages and Luncheon meats | 18.00 mg | 4% | CNF |
| 8198 | Blueberry, dried, sweetened | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 8199 | Yogourt, goat, plain | Dairy and Egg Products | 18.00 mg | 4% | CNF |
| 8200 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
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