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 2151–2200 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2152 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2153 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2154 | Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2155 | Crustaceans, crayfish, mixed species, wild, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2156 | Fish, catfish, channel, cooked, breaded and fried | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2157 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 27.00 mg | 6% |
| 2158 | Bananas, raw | Fruits and Fruit Juices | 27.00 mg | 6% |
| 2159 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 27.00 mg | 6% |
| 2160 | Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry | Breakfast Cereals | 27.00 mg | 6% |
| 2161 | Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry | Breakfast Cereals | 27.00 mg | 6% |
| 2162 | Game meat, caribou, cooked, roasted | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2163 | Veal, sirloin, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2164 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 27.00 mg | 6% |
| 2165 | Fish, rockfish, Pacific, mixed species, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2166 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2167 | Horseradish, prepared | Spices and Herbs | 27.00 mg | 6% |
| 2168 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 27.00 mg | 6% |
| 2169 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 27.00 mg | 6% |
| 2170 | Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 27.00 mg | 6% |
| 2171 | LITTLE CAESARS 14" Pepperoni Pizza, Large Deep Dish Crust | Fast Foods | 27.00 mg | 6% |
| 2172 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 27.00 mg | 6% |
| 2173 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 27.00 mg | 6% |
| 2174 | Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 27.00 mg | 6% |
| 2175 | Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 27.00 mg | 6% |
| 2176 | Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry | Breakfast Cereals | 27.00 mg | 6% |
| 2177 | Macaroni and cheese loaf, chicken, pork and beef | Sausages and Luncheon Meats | 27.00 mg | 6% |
| 2178 | Turkey, whole, meat and skin, with added solution, roasted | Poultry Products | 27.00 mg | 6% |
| 2179 | Turkey, whole, meat only, with added solution, roasted | Poultry Products | 27.00 mg | 6% |
| 2180 | Leavening agents, baking powder, double-acting, sodium aluminum sulfate | Baked Products | 27.00 mg | 6% |
| 2181 | Cookies, fig bars | Baked Products | 27.00 mg | 6% |
| 2182 | Game meat, bison, top round, separable lean only, 1" steak, raw | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2183 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2184 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 27.00 mg | 6% |
| 2185 | MORI-NU, Tofu, silken, extra firm | Legumes and Legume Products | 27.00 mg | 6% |
| 2186 | MORI-NU, Tofu, silken, firm | Legumes and Legume Products | 27.00 mg | 6% |
| 2187 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 27.00 mg | 6% |
| 2188 | Cheese, dry white, queso seco | Dairy and Egg Products | 27.00 mg | 6% |
| 2189 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 27.00 mg | 6% |
| 2190 | Pizza, pepperoni topping, regular crust, frozen, cooked | Fast Foods | 27.00 mg | 6% |
| 2191 | LITTLE CAESARS 14" Cheese Pizza, Large Deep Dish Crust | Fast Foods | 27.00 mg | 6% |
| 2192 | Fish, monkfish, cooked, dry heat | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2193 | Fish, tuna, light, canned in water, without salt, drained solids | Finfish and Shellfish Products | 27.00 mg | 6% |
| 2194 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 27.00 mg | 6% |
| 2195 | Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned | Beef Products | 27.00 mg | 6% |
| 2196 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey | Breakfast Cereals | 27.00 mg | 6% |
| 2197 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 27.00 mg | 6% |
| 2198 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 27.00 mg | 6% |
| 2199 | Turkey, thigh, from whole bird, meat only, roasted | Poultry Products | 27.00 mg | 6% |
| 2200 | Chicken, wing, frozen, glazed, barbecue flavored, heated (microwave) | Poultry Products | 27.00 mg | 6% |
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