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 8451–8500 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8451 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 8452 | Barbecue loaf, pork, beef | Sausages and Luncheon Meats | 17.00 mg | 4% | USDA_SR |
| 8453 | Turkey thigh, pre-basted, meat and skin, cooked, roasted | Poultry Products | 17.00 mg | 4% | USDA_SR |
| 8454 | Chicken, broilers or fryers, back, meat only, cooked, stewed | Poultry Products | 17.00 mg | 4% | USDA_SR |
| 8455 | Chicken, broilers or fryers, skin only, cooked, fried, flour | Poultry Products | 17.00 mg | 4% | USDA_SR |
| 8456 | Babyfood, prunes, without vitamin c, strained | Baby Foods | 17.00 mg | 4% | USDA_SR |
| 8457 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8458 | Turkey, back, from whole bird, meat and skin, with added solution, raw | Poultry Products | 17.00 mg | 4% | USDA_SR |
| 8459 | Turkey, retail parts, wing, meat and skin, raw | Poultry Products | 17.00 mg | 4% | USDA_SR |
| 8460 | Turkey, diced, light and dark meat, seasoned | Poultry Products | 17.00 mg | 4% | USDA_SR |
| 8461 | Babyfood, vegetables, peas, strained | Baby Foods | 17.00 mg | 4% | USDA_SR |
| 8462 | Yogurt, plain, low fat | Dairy and Egg Products | 17.00 mg | 4% | USDA_SR |
| 8463 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8464 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8465 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8466 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 17.00 mg | 4% | USDA_SR |
| 8467 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8468 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8469 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8470 | Beef, cured, pastrami | Sausages and Luncheon Meats | 17.00 mg | 4% | USDA_SR |
| 8471 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 17.00 mg | 4% | USDA_SR |
| 8472 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8473 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8474 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8475 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8476 | Beets, canned, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8477 | Chicken, meatless | Legumes and Legume Products | 17.00 mg | 4% | USDA_SR |
| 8478 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 17.00 mg | 4% | USDA_SR |
| 8479 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 17.00 mg | 4% | USDA_SR |
| 8480 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 17.00 mg | 4% | USDA_SR |
| 8481 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8482 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8483 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8484 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8485 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8486 | Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8487 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8488 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8489 | Beef, variety meats and by-products, kidneys, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8490 | Beef, carcass, separable lean and fat, select, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8491 | Beef, carcass, separable lean and fat, choice, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8492 | Pepper, banana, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8493 | Fennel, bulb, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8494 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8495 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8496 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8497 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8498 | Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8499 | Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8500 | Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated | Pork Products | 17.00 mg | 4% | USDA_SR |
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