Foods high in Magnesium (Canadian (CNF))

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 1951–2000 of 5,346 foods

#	Food	Category	Per 100 g	% DV
1951	Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water	Babyfoods	27.00 mg	6%
1952	Roll, dinner, plain (also brown and serve), commercial	Baked Products	26.00 mg	6%
1953	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	26.00 mg	6%
1954	Fast foods, mexican, taco salad	Fast Foods	26.00 mg	6%
1955	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain	Fast Foods	26.00 mg	6%
1956	Beef, hip, rump roast, lean and fat, 3mm (1/8") trim, broiled	Beef Products	26.00 mg	6%
1957	Beef, ground, extra lean, patty, pan-fried	Beef Products	26.00 mg	6%
1958	Dove (includes squab), cooked	Poultry Products	26.00 mg	6%
1959	Turkey, light or dark meat, smoked, cooked, skin and bone removed	Poultry Products	26.00 mg	6%
1960	Cheese, mozzarella, low sodium	Dairy and Egg Products	26.00 mg	6%
1961	Emu, inside drum, raw	Poultry Products	26.00 mg	6%
1962	Ostrich, inside strip, cooked	Poultry Products	26.00 mg	6%
1963	Ostrich, outside strip, cooked	Poultry Products	26.00 mg	6%
1964	Game meat, bison, chuck, shoulder clod, roast, lean, braised	Lamb, Veal and Game	26.00 mg	6%
1965	Game meat, bison, rib eye, lean, steak, cooked, broiled	Lamb, Veal and Game	26.00 mg	6%
1966	Fish, arctic char, native, skin, raw	Finfish and Shellfish Products	26.00 mg	6%
1967	Fast foods, pizza, cheese, rising crust, frozen, cooked	Fast Foods	26.00 mg	6%
1968	Fish, sculpin, native, raw	Finfish and Shellfish Products	26.00 mg	6%
1969	Fish, salmon, native, eggs, raw	Finfish and Shellfish Products	26.00 mg	6%
1970	Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	26.00 mg	6%
1971	Beef, flank, flank steak, boneless, lean, raw	Beef Products	26.00 mg	6%
1972	Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, cooked, braised	Beef Products	26.00 mg	6%
1973	Beef, flank, flank steak, boneless, lean, cooked, braised	Beef Products	26.00 mg	6%
1974	Beef, hip, inside (top) round roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	26.00 mg	6%
1975	Beef, hip, inside (top) round roast, boneless, lean, raw	Beef Products	26.00 mg	6%
1976	Beef, hip, inside (top) round steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	26.00 mg	6%
1977	Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	26.00 mg	6%
1978	Beef, hip, inside (top) round steak, boneless, lean, raw	Beef Products	26.00 mg	6%
1979	Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised	Beef Products	26.00 mg	6%
1980	Beef, hip, outside (bottom) round roast, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	26.00 mg	6%
1981	Beef, hip, outside (bottom) round roast, boneless, lean, raw	Beef Products	26.00 mg	6%
1982	Beef, hip, outside (bottom) round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted	Beef Products	26.00 mg	6%
1983	Beef, hip, outside (bottom) round roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted	Beef Products	26.00 mg	6%
1984	Beef, hip, outside (bottom) round roast, boneless, lean, cooked, roasted	Beef Products	26.00 mg	6%
1985	Beef, hip, outside (bottom) round steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	26.00 mg	6%
1986	Beef, hip, outside (bottom) round steak, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	26.00 mg	6%
1987	Beef, hip, outside (bottom) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised	Beef Products	26.00 mg	6%
1988	Beef, hip, outside (bottom) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised	Beef Products	26.00 mg	6%
1989	Beef, hip, outside (bottom) round steak, boneless, lean, cooked, braised	Beef Products	26.00 mg	6%
1990	Beef, rib, rib eye roast, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	26.00 mg	6%
1991	Beef, rib, rib eye roast, boneless, lean, raw	Beef Products	26.00 mg	6%
1992	Beef, rib, rib eye roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted	Beef Products	26.00 mg	6%
1993	Beef, rib, rib eye roast, boneless, lean, cooked, roasted	Beef Products	26.00 mg	6%
1994	Beef, rib, rib eye steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	26.00 mg	6%
1995	Beef, rib, rib eye steak, boneless, lean, raw	Beef Products	26.00 mg	6%
1996	Beef, rib, rib eye steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled	Beef Products	26.00 mg	6%
1997	Beef, rib, rib eye steak, boneless, lean, cooked, broiled	Beef Products	26.00 mg	6%
1998	Beef, rib, rib roast with bone, lean and fat, 3mm (1/8 ") trim, raw	Beef Products	26.00 mg	6%
1999	Beef, rib, rib roast with bone, lean, raw	Beef Products	26.00 mg	6%
2000	Beef, rib, rib roast with bone, lean and fat, 3mm (1/8") trim, cooked, roasted	Beef Products	26.00 mg	6%

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Foods high in Magnesium (Canadian (CNF))

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