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 2351–2400 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | Ostrich, inside strip, cooked | Poultry Products | 26.00 mg | 6% |
| 2352 | Emu, inside drum, raw | Poultry Products | 26.00 mg | 6% |
| 2353 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 26.00 mg | 6% |
| 2354 | Bread, raisin, unenriched | Baked Products | 26.00 mg | 6% |
| 2355 | Bread, pita, white, unenriched | Baked Products | 26.00 mg | 6% |
| 2356 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 26.00 mg | 6% |
| 2357 | Pie, pecan, prepared from recipe | Baked Products | 26.00 mg | 6% |
| 2358 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 26.00 mg | 6% |
| 2359 | Bread, raisin, enriched | Baked Products | 26.00 mg | 6% |
| 2360 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2361 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2362 | Lamb, New Zealand, imported, loin, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2363 | Lamb, New Zealand, imported, tenderloin, separable lean only, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2364 | Game meat, bison, ribeye, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2365 | Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, grilled | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2366 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2367 | Game meat, muskrat, cooked, roasted | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2368 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2369 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2370 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2371 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2372 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 26.00 mg | 6% |
| 2373 | Okara | Legumes and Legume Products | 26.00 mg | 6% |
| 2374 | Chicken, broilers or fryers, thigh, meat only, cooked, fried | Poultry Products | 26.00 mg | 6% |
| 2375 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2376 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 26.00 mg | 6% |
| 2377 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 26.00 mg | 6% |
| 2378 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2379 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2380 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2381 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2382 | POPEYES, Mild Chicken Strips, analyzed 2006 | Fast Foods | 26.00 mg | 6% |
| 2383 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 26.00 mg | 6% |
| 2384 | Fish, halibut, Greenland, raw | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2385 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2386 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2387 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 26.00 mg | 6% |
| 2388 | Bockwurst, pork, veal, raw | Sausages and Luncheon Meats | 26.00 mg | 6% |
| 2389 | Chicken, broilers or fryers, rotisserie, original seasoning, skin only, cooked | Poultry Products | 26.00 mg | 6% |
| 2390 | Chicken breast tenders, breaded, cooked, microwaved | Poultry Products | 26.00 mg | 6% |
| 2391 | Turkey, all classes, liver, cooked, simmered | Poultry Products | 26.00 mg | 6% |
| 2392 | Cheese, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 26.00 mg | 6% |
| 2393 | Milk, canned, condensed, sweetened | Dairy and Egg Products | 26.00 mg | 6% |
| 2394 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% |
| 2395 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 26.00 mg | 6% |
| 2396 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 26.00 mg | 6% |
| 2397 | Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat and skin, cooked | Poultry Products | 26.00 mg | 6% |
| 2398 | Cheese, pasteurized process, American, fortified with vitamin D | Dairy and Egg Products | 26.00 mg | 6% |
| 2399 | Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 26.00 mg | 6% |
| 2400 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 26.00 mg | 6% |
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