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 2301–2350 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 26.00 mg | 6% |
| 2302 | Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2303 | Ostrich, outside strip, cooked | Poultry Products | 26.00 mg | 6% |
| 2304 | Lamb, New Zealand, imported, loin, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2305 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2306 | Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2307 | Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2308 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2309 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2310 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2311 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2312 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2313 | Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2314 | Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2315 | Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2316 | Fish, roe, mixed species, cooked, dry heat | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2317 | Fish, haddock, cooked, dry heat | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2318 | Fish, eel, mixed species, cooked, dry heat | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2319 | Beef, loin, bottom sirloin butt, tri-tip steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 26.00 mg | 6% |
| 2320 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 26.00 mg | 6% |
| 2321 | Chicken breast, deli, rotisserie seasoned, sliced, prepackaged | Sausages and Luncheon Meats | 26.00 mg | 6% |
| 2322 | Game meat, caribou, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2323 | Game meat, bison, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2324 | Veal, sirloin, separable lean only, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2325 | Veal, shoulder, blade, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2326 | Veal, rib, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2327 | Veal, composite of trimmed retail cuts, separable lean and fat, cooked | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2328 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 26.00 mg | 6% |
| 2329 | Fish, lingcod, raw | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2330 | Chicken, stewing, light meat, meat only, raw | Poultry Products | 26.00 mg | 6% |
| 2331 | Babyfood, vegetable, butternut squash and corn | Baby Foods | 26.00 mg | 6% |
| 2332 | Cheese, mexican, queso asadero | Dairy and Egg Products | 26.00 mg | 6% |
| 2333 | Egg, yolk, dried | Dairy and Egg Products | 26.00 mg | 6% |
| 2334 | Cheese, colby | Dairy and Egg Products | 26.00 mg | 6% |
| 2335 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2336 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 26.00 mg | 6% |
| 2337 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2338 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2339 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2340 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2341 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2342 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 26.00 mg | 6% |
| 2343 | Beef, New Zealand, imported, knuckle, cooked, fast fried | Beef Products | 26.00 mg | 6% |
| 2344 | Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled | Beef Products | 26.00 mg | 6% |
| 2345 | Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 26.00 mg | 6% |
| 2346 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2347 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2348 | Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 26.00 mg | 6% |
| 2349 | Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 26.00 mg | 6% |
| 2350 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 26.00 mg | 6% |
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