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 2101–2150 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 2102 | Pork, fresh, loin, sirloin (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 28.00 mg | 7% |
| 2103 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled | Pork Products | 28.00 mg | 7% |
| 2104 | Pork, fresh, loin, whole, separable lean only, cooked, roasted | Pork Products | 28.00 mg | 7% |
| 2105 | Plantains, green, boiled | Fruits and Fruit Juices | 28.00 mg | 7% |
| 2106 | Snacks, corn-based, extruded, onion-flavor | Snacks | 28.00 mg | 7% |
| 2107 | Bread, potato | Baked Products | 28.00 mg | 7% |
| 2108 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 28.00 mg | 7% |
| 2109 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, pan-broiled | Pork Products | 28.00 mg | 7% |
| 2110 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled | Pork Products | 28.00 mg | 7% |
| 2111 | Pork, fresh, loin, whole, separable lean and fat, cooked, broiled | Pork Products | 28.00 mg | 7% |
| 2112 | Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated | Sweets | 28.00 mg | 7% |
| 2113 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 28.00 mg | 7% |
| 2114 | Fish, salmon, coho (silver), raw (Alaska Native) | American Indian/Alaska Native Foods | 28.00 mg | 7% |
| 2115 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 28.00 mg | 7% |
| 2116 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 28.00 mg | 7% |
| 2117 | Game meat, boar, wild, cooked, roasted | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2118 | Game meat, antelope, raw | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2119 | Veal, sirloin, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2120 | Veal, shoulder, arm, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2121 | Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2122 | Veal, loin, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2123 | Veal, leg (top round), separable lean only, raw | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2124 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 27.00 mg | 6% |
| 2125 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 27.00 mg | 6% |
| 2126 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 27.00 mg | 6% |
| 2127 | Fish, tilapia, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2128 | Fish, salmon, Atlantic, farmed, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2129 | Fish, whiting, mixed species, cooked, dry heat | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2130 | Fish, salmon, pink, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2131 | Fish, ocean perch, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2132 | Crackers, standard snack-type, regular, low salt | Baked Products | 27.00 mg | 6% |
| 2133 | Crackers, saltines, unsalted tops (includes oyster, soda, soup) | Baked Products | 27.00 mg | 6% |
| 2134 | Rolls, hard (includes kaiser) | Baked Products | 27.00 mg | 6% |
| 2135 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 27.00 mg | 6% |
| 2136 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 27.00 mg | 6% |
| 2137 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 27.00 mg | 6% |
| 2138 | Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 27.00 mg | 6% |
| 2139 | Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 27.00 mg | 6% |
| 2140 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS | Breakfast Cereals | 27.00 mg | 6% |
| 2141 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 27.00 mg | 6% |
| 2142 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 27.00 mg | 6% |
| 2143 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | Breakfast Cereals | 27.00 mg | 6% |
| 2144 | Turkey, retail parts, breast, meat only, raw | Poultry Products | 27.00 mg | 6% |
| 2145 | Turkey, retail parts, breast, meat only, with added solution, cooked, roasted | Poultry Products | 27.00 mg | 6% |
| 2146 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 27.00 mg | 6% |
| 2147 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, cooked, fast fried | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2148 | Lamb, New Zealand, imported, loin chop, separable lean only, cooked, fast fried | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2149 | Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2150 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 27.00 mg | 6% |
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