Foods high in Magnesium (USDA SR Legacy)

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 2251–2300 of 7,208 foods

#	Food	Category	Per 100 g	% DV
2251	Popcorn, sugar syrup/caramel, fat-free	Snacks	27.00 mg	6%
2252	Pork, ground, 96% lean / 4% fat, cooked, crumbles	Pork Products	27.00 mg	6%
2253	Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled	Pork Products	27.00 mg	6%
2254	Cheese, muenster, low fat	Dairy and Egg Products	27.00 mg	6%
2255	Babyfood, baked product, finger snacks cereal fortified	Baby Foods	27.00 mg	6%
2256	Restaurant, family style, sirloin steak	Restaurant Foods	27.00 mg	6%
2257	Chokecherries, raw, pitted (Northern Plains Indians)	American Indian/Alaska Native Foods	27.00 mg	6%
2258	Frozen yogurts, chocolate, soft-serve	Sweets	27.00 mg	6%
2259	Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars	Sweets	27.00 mg	6%
2260	Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	27.00 mg	6%
2261	Sweet potato, cooked, baked in skin, flesh, without salt	Vegetables and Vegetable Products	27.00 mg	6%
2262	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	27.00 mg	6%
2263	Artichokes, (globe or french), frozen, unprepared	Vegetables and Vegetable Products	27.00 mg	6%
2264	Alfalfa seeds, sprouted, raw	Vegetables and Vegetable Products	27.00 mg	6%
2265	Canadian bacon, cooked, pan-fried	Pork Products	27.00 mg	6%
2266	Pork, fresh, loin, tenderloin, separable lean and fat, raw	Pork Products	27.00 mg	6%
2267	Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled	Pork Products	27.00 mg	6%
2268	Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled	Pork Products	27.00 mg	6%
2269	Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled	Pork Products	27.00 mg	6%
2270	Pork, fresh, loin, top loin (chops), boneless, separable lean only, raw	Pork Products	27.00 mg	6%
2271	Pork, fresh, loin, tenderloin, separable lean only, raw	Pork Products	27.00 mg	6%
2272	Cheese, monterey, low fat	Dairy and Egg Products	27.00 mg	6%
2273	Restaurant, Latino, arepa (unleavened cornmeal bread)	Restaurant Foods	27.00 mg	6%
2274	Fish, salmon, sockeye (red), raw (Alaska Native)	American Indian/Alaska Native Foods	27.00 mg	6%
2275	Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted	Pork Products	27.00 mg	6%
2276	Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, broiled	Pork Products	27.00 mg	6%
2277	Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried	Pork Products	27.00 mg	6%
2278	Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted	Pork Products	27.00 mg	6%
2279	Breakfast bar, corn flake crust with fruit	Snacks	27.00 mg	6%
2280	DENNY'S, french fries	Restaurant Foods	27.00 mg	6%
2281	Restaurant, Mexican, soft taco with ground beef, cheese and lettuce	Restaurant Foods	27.00 mg	6%
2282	Buffalo, free range, top round steak, cooked (Shoshone Bannock)	American Indian/Alaska Native Foods	27.00 mg	6%
2283	Veal, sirloin, separable lean and fat, cooked, roasted	Lamb, Veal, and Game Products	26.00 mg	6%
2284	Veal, shoulder, arm, separable lean only, raw	Lamb, Veal, and Game Products	26.00 mg	6%
2285	Veal, shoulder, arm, separable lean and fat, cooked, roasted	Lamb, Veal, and Game Products	26.00 mg	6%
2286	Veal, loin, separable lean only, cooked, roasted	Lamb, Veal, and Game Products	26.00 mg	6%
2287	Veal, leg (top round), separable lean and fat, raw	Lamb, Veal, and Game Products	26.00 mg	6%
2288	Crackers, saltines, fat-free, low-sodium	Baked Products	26.00 mg	6%
2289	Ice cream cones, cake or wafer-type	Baked Products	26.00 mg	6%
2290	Bread, white, commercially prepared, toasted	Baked Products	26.00 mg	6%
2291	Bread, pita, white, enriched	Baked Products	26.00 mg	6%
2292	Bread, Italian	Baked Products	26.00 mg	6%
2293	Lamb, Australian, imported, fresh, rib chop, frenched, denuded, bone-in, separable lean and fat, trimmed to 0" fat, cooked, grilled	Lamb, Veal, and Game Products	26.00 mg	6%
2294	Veal, external fat only, cooked	Lamb, Veal, and Game Products	26.00 mg	6%
2295	Lamb, New Zealand, imported, tenderloin, separable lean and fat, raw	Lamb, Veal, and Game Products	26.00 mg	6%
2296	Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted	Beef Products	26.00 mg	6%
2297	Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	26.00 mg	6%
2298	Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	26.00 mg	6%
2299	Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	26.00 mg	6%
2300	Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	26.00 mg	6%

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Foods high in Magnesium (USDA SR Legacy)

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