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 10001–10050 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10001 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10002 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10003 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10004 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10005 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10006 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10007 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10008 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10009 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10010 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10011 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10012 | Beef, round, eye of round steak, boneless separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10013 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10014 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10015 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10016 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10017 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10018 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10019 | Liver sausage, liverwurst, pork | Sausages and Luncheon Meats | 12.00 mg | 3% | USDA_SR |
| 10020 | Liver cheese, pork | Sausages and Luncheon Meats | 12.00 mg | 3% | USDA_SR |
| 10021 | Chicken spread | Sausages and Luncheon Meats | 12.00 mg | 3% | USDA_SR |
| 10022 | Babyfood, dinner, macaroni and tomato and beef, strained | Baby Foods | 12.00 mg | 3% | USDA_SR |
| 10023 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% | USDA_SR |
| 10024 | Ice cream, soft serve, chocolate | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 10025 | Ravioli, meat-filled, with tomato sauce or meat sauce, canned | Meals, Entrees, and Side Dishes | 12.00 mg | 3% | USDA_SR |
| 10026 | McDONALD'S, Fruit 'n Yogurt Parfait (without granola) | Fast Foods | 12.00 mg | 3% | USDA_SR |
| 10027 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 12.00 mg | 3% | USDA_SR |
| 10028 | Alcoholic beverage, wine, table, red | Beverages | 12.00 mg | 3% | USDA_SR |
| 10029 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10030 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 12.00 mg | 3% | USDA_SR |
| 10031 | Sausage, Polish, pork and beef, smoked | Sausages and Luncheon Meats | 12.00 mg | 3% | USDA_SR |
| 10032 | Sausage, Italian, sweet, links | Sausages and Luncheon Meats | 12.00 mg | 3% | USDA_SR |
| 10033 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 10034 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10035 | Cookies, butter, commercially prepared, unenriched | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10036 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10037 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10038 | Muffins, blueberry, toaster-type | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10039 | Doughnuts, french crullers, glazed | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10040 | Cake, yellow, prepared from recipe without frosting | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10041 | Cake, white, prepared from recipe without frosting | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10042 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10043 | Cake, angelfood, commercially prepared | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10044 | Lamb, Australian, imported, fresh, seam fat, cooked | Lamb, Veal, and Game Products | 12.00 mg | 3% | USDA_SR |
| 10045 | Lamb, New Zealand, imported, Intermuscular fat, cooked | Lamb, Veal, and Game Products | 12.00 mg | 3% | USDA_SR |
| 10046 | Lamb, Australian, imported, fresh, separable fat, cooked | Lamb, Veal, and Game Products | 12.00 mg | 3% | USDA_SR |
| 10047 | Lamb, variety meats and by-products, brain, raw | Lamb, Veal, and Game Products | 12.00 mg | 3% | USDA_SR |
| 10048 | Babyfood, dinner, broccoli and chicken, junior | Baby Foods | 12.00 mg | 3% | USDA_SR |
| 10049 | Babyfood, fruit, bananas with tapioca, junior | Baby Foods | 12.00 mg | 3% | USDA_SR |
| 10050 | Babyfood, vegetables, sweet potatoes, junior | Baby Foods | 12.00 mg | 3% | USDA_SR |
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