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 10051–10100 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10051 | Babyfood, meat, turkey, junior | Baby Foods | 12.00 mg | 3% | USDA_SR |
| 10052 | Babyfood, meat, turkey, strained | Baby Foods | 12.00 mg | 3% | USDA_SR |
| 10053 | Vinegar, balsamic | Spices and Herbs | 12.00 mg | 3% | USDA_SR |
| 10054 | Egg, whole, cooked, poached | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 10055 | McDONALD'S, Bacon Egg & Cheese Biscuit | Fast Foods | 12.00 mg | 3% | USDA_SR |
| 10056 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 12.00 mg | 3% | USDA_SR |
| 10057 | Alcoholic beverages, beer, higher alcohol | Beverages | 12.00 mg | 3% | USDA_SR |
| 10058 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 12.00 mg | 3% | USDA_SR |
| 10059 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10060 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10061 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10062 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10063 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10064 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10065 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10066 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10067 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10068 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10069 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10070 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10071 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10072 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10073 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10074 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10075 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10076 | Acerola juice, raw | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 10077 | Frankfurter, meat and poultry, cooked, grilled | Sausages and Luncheon Meats | 12.00 mg | 3% | USDA_SR |
| 10078 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 10079 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 10080 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 10081 | Soup, cheese, canned, condensed | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 10082 | Chicken, broilers or fryers, skin only, cooked, fried, batter | Poultry Products | 12.00 mg | 3% | USDA_SR |
| 10083 | Light ice cream, Creamsicle | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 10084 | Egg, whole, raw, fresh | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 10085 | Yogurt, plain, whole milk | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 10086 | Poultry, mechanically deboned, from mature hens, raw | Poultry Products | 12.00 mg | 3% | USDA_SR |
| 10087 | Poultry, mechanically deboned, from backs and necks with skin, raw | Poultry Products | 12.00 mg | 3% | USDA_SR |
| 10088 | Chicken, canned, meat only, with broth | Poultry Products | 12.00 mg | 3% | USDA_SR |
| 10089 | Salad dressing, honey mustard dressing, reduced calorie | Fats and Oils | 12.00 mg | 3% | USDA_SR |
| 10090 | Kefir, lowfat, plain, LIFEWAY | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 10091 | Milk shakes, thick vanilla | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 10092 | BURGER KING, Vanilla Shake | Fast Foods | 12.00 mg | 3% | USDA_SR |
| 10093 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 10094 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 10095 | Chayote, fruit, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 10096 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 10097 | Carrots, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 10098 | Beef, cured, corned beef, brisket, cooked | Beef Products | 12.00 mg | 3% | USDA_SR |
| 10099 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 10100 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
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