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 8501–8550 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8501 | Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8502 | Pork, cured, ham -- water added, slice, bone-in, separable lean only, unheated | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8503 | Passion-fruit juice, yellow, raw | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 8504 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 8505 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 17.00 mg | 4% | USDA_SR |
| 8506 | Puddings, coconut cream, dry mix, instant | Sweets | 17.00 mg | 4% | USDA_SR |
| 8507 | Egg custards, dry mix, prepared with 2% milk | Sweets | 17.00 mg | 4% | USDA_SR |
| 8508 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8509 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8510 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8511 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8512 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8513 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8514 | Beef, variety meats and by-products, mechanically separated beef, raw | Beef Products | 17.00 mg | 4% | USDA_SR |
| 8515 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8516 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 8517 | Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8518 | Pork loin, fresh, backribs, bone-in, raw, lean only | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8519 | Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, unheated | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8520 | Pork, cured, ham and water product, whole, boneless, separable lean only, unheated | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8521 | Pork, cured, ham and water product, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8522 | Pork, fresh, backribs, separable lean and fat, cooked, roasted | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8523 | Pork, cured, ham, regular (approximately 13% fat), canned, roasted | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8524 | Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8525 | Pork, fresh, variety meats and by-products, pancreas, raw | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8526 | Pork, fresh, variety meats and by-products, kidneys, raw | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8527 | Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, roasted | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8528 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 8529 | Kiwifruit, green, raw | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 8530 | Seal, bearded (Oogruk), meat, low quadrant, raw (Alaska Native) | American Indian/Alaska Native Foods | 17.00 mg | 4% | USDA_SR |
| 8531 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 17.00 mg | 4% | USDA_SR |
| 8532 | Candies, caramels | Sweets | 17.00 mg | 4% | USDA_SR |
| 8533 | Bread, cheese | Baked Products | 17.00 mg | 4% | USDA_SR |
| 8534 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 17.00 mg | 4% | USDA_SR |
| 8535 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8536 | Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 17.00 mg | 4% | USDA_SR |
| 8537 | Puddings, all flavors except chocolate, low calorie, regular, dry mix | Sweets | 17.00 mg | 4% | USDA_SR |
| 8538 | Restaurant, Italian, spaghetti with meat sauce | Restaurant Foods | 17.00 mg | 4% | USDA_SR |
| 8539 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 17.00 mg | 4% | USDA_SR |
| 8540 | Babyfood, cereal, rice, with milk powder and fruit, prepared with water | Babyfoods | 17.00 mg | 4% | CNF |
| 8541 | Babyfood, dinner, lamb with fruit | Babyfoods | 17.00 mg | 4% | CNF |
| 8542 | Sausage, smoked, with cheddar cheese, pre-cooked, reduced fat | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8543 | Sausage, Merguez, lamb, raw | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8544 | Sausage, breakfast links or rounds, turkey, cooked | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8545 | Sausage, breakfast links or rounds, pork, pre-cooked, reheated | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8546 | Deli-meat, bologna (baloney), composite | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8547 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 17.00 mg | 4% | CNF |
| 8548 | Deli-meat, mortadella | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8549 | Deli-meat, salami (Hungarian), pork and beef, cooked | Sausages and Luncheon meats | 17.00 mg | 4% | CNF |
| 8550 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 17.00 mg | 4% | CNF |
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