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 2001–2050 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Cookies, oatmeal, refrigerated dough | Baked Products | 28.00 mg | 7% |
| 2002 | Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned | Beef Products | 28.00 mg | 7% |
| 2003 | Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 28.00 mg | 7% |
| 2004 | Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 28.00 mg | 7% |
| 2005 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 28.00 mg | 7% |
| 2006 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 28.00 mg | 7% |
| 2007 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 28.00 mg | 7% |
| 2008 | Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS | Breakfast Cereals | 28.00 mg | 7% |
| 2009 | Turkey, retail parts, breast, meat only, cooked, roasted | Poultry Products | 28.00 mg | 7% |
| 2010 | Turkey, ground, 85% lean, 15% fat, pan-broiled crumbles | Poultry Products | 28.00 mg | 7% |
| 2011 | Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2012 | Game meat, elk, round, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2013 | Game meat, elk, loin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2014 | Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2015 | Fish, halibut, Atlantic and Pacific, cooked, dry heat | Finfish and Shellfish Products | 28.00 mg | 7% |
| 2016 | Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned | Beef Products | 28.00 mg | 7% |
| 2017 | Game meat, antelope, cooked, roasted | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2018 | Veal, shoulder, blade, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2019 | Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2020 | Veal, leg (top round), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2021 | Veal, leg (top round), separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2022 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 28.00 mg | 7% |
| 2023 | Fish, catfish, channel, wild, cooked, dry heat | Finfish and Shellfish Products | 28.00 mg | 7% |
| 2024 | Fish, tilefish, raw | Finfish and Shellfish Products | 28.00 mg | 7% |
| 2025 | Fish, mackerel, Pacific and jack, mixed species, raw | Finfish and Shellfish Products | 28.00 mg | 7% |
| 2026 | Babyfood, cereal, mixed, with honey, prepared with whole milk | Baby Foods | 28.00 mg | 7% |
| 2027 | Ice cream, bar or stick, chocolate covered | Dairy and Egg Products | 28.00 mg | 7% |
| 2028 | Fast foods, chicken tenders | Fast Foods | 28.00 mg | 7% |
| 2029 | LITTLE CAESARS 14" Cheese Pizza, Thin Crust | Fast Foods | 28.00 mg | 7% |
| 2030 | Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 28.00 mg | 7% |
| 2031 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 28.00 mg | 7% |
| 2032 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 28.00 mg | 7% |
| 2033 | Turkey, skin from whole, (light and dark), with added solution, roasted | Poultry Products | 28.00 mg | 7% |
| 2034 | Quail, breast, meat only, raw | Poultry Products | 28.00 mg | 7% |
| 2035 | Pancakes, plain, dry mix, complete (includes buttermilk) | Baked Products | 28.00 mg | 7% |
| 2036 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 28.00 mg | 7% |
| 2037 | Bread, raisin, enriched, toasted | Baked Products | 28.00 mg | 7% |
| 2038 | Bagels, cinnamon-raisin | Baked Products | 28.00 mg | 7% |
| 2039 | Lamb, Australian, imported, fresh, rib chop, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, grilled | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2040 | Lamb, New Zealand, imported, loin, boneless, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2041 | Game meat, deer, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2042 | Game meat, bison, top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2043 | Game meat, squirrel, cooked, roasted | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2044 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2045 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 28.00 mg | 7% |
| 2046 | Cheese, provolone, reduced fat | Dairy and Egg Products | 28.00 mg | 7% |
| 2047 | Cheese, mexican, queso anejo | Dairy and Egg Products | 28.00 mg | 7% |
| 2048 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 28.00 mg | 7% |
| 2049 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 28.00 mg | 7% |
| 2050 | LITTLE CAESARS 14" Original Round Pepperoni Pizza, Regular Crust | Fast Foods | 28.00 mg | 7% |
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