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 201–250 of 420 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Flour, rice, glutinous | Cereal Grains and Pasta | 21.20 mg | 5% |
| 202 | Fish, haddock, raw | Finfish and Shellfish Products | 21.10 mg | 5% |
| 203 | Beets, raw | Vegetables and Vegetable Products | 21.01 mg | 5% |
| 204 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 205 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 206 | Fish, catfish, farm raised, raw | Finfish and Shellfish Products | 20.63 mg | 5% |
| 207 | Blackberries, raw | Fruits and Fruit Juices | 20.58 mg | 5% |
| 208 | Chicken, ground, with additives, raw | Poultry Products | 20.51 mg | 5% |
| 209 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 20.40 mg | 5% |
| 210 | Ham, sliced, restaurant | Pork Products | 20.30 mg | 5% |
| 211 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 20.00 mg | 5% |
| 212 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 20.00 mg | 5% |
| 213 | Cheese, ricotta, whole milk | Dairy and Egg Products | 19.70 mg | 5% |
| 214 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 19.70 mg | 5% |
| 215 | Cheese, ricotta, whole milk | Dairy and Egg Products | 19.70 mg | 5% |
| 216 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 19.70 mg | 5% |
| 217 | Beef, short loin (NY strip steak), raw | Beef Products | 19.50 mg | 5% |
| 218 | Tomato, puree, canned | Vegetables and Vegetable Products | 19.33 mg | 5% |
| 219 | Raspberries, raw | Fruits and Fruit Juices | 19.15 mg | 5% |
| 220 | Raspberries, raw | Fruits and Fruit Juices | 19.15 mg | 5% |
| 221 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 19.14 mg | 5% |
| 222 | Pork, ground, raw | Pork Products | 19.03 mg | 5% |
| 223 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 18.94 mg | 5% |
| 224 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 18.90 mg | 4% |
| 225 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 18.90 mg | 4% |
| 226 | Beef, flank, steak, boneless, choice, raw | Beef Products | 18.86 mg | 4% |
| 227 | Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | Sausages and Luncheon Meats | 18.80 mg | 4% |
| 228 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 18.73 mg | 4% |
| 229 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 18.64 mg | 4% |
| 230 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 18.60 mg | 4% |
| 231 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 18.60 mg | 4% |
| 232 | Chicken, drumstick, meat and skin, raw | Poultry Products | 18.55 mg | 4% |
| 233 | Chicken, thigh, meat and skin, raw | Poultry Products | 18.51 mg | 4% |
| 234 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 18.50 mg | 4% |
| 235 | Bison, ground, raw | Lamb, Veal, and Game Products | 18.47 mg | 4% |
| 236 | Fish, cod, Atlantic, wild caught, raw | Finfish and Shellfish Products | 17.98 mg | 4% |
| 237 | Cod, Pacific or Alaskan, frozen, wild caught | Finfish and Shellfish Products | 17.88 mg | 4% |
| 238 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 17.69 mg | 4% |
| 239 | Lamb, ground, raw | Lamb, Veal, and Game Products | 17.48 mg | 4% |
| 240 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 17.46 mg | 4% |
| 241 | Turkey, ground, 93% lean/ 7% fat, raw | Poultry Products | 17.30 mg | 4% |
| 242 | Beef, chuck, roast, boneless, choice, raw | Beef Products | 16.99 mg | 4% |
| 243 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 16.84 mg | 4% |
| 244 | Beef, ribeye, steak, boneless, choice, raw | Beef Products | 16.68 mg | 4% |
| 245 | Sea bass, Chilean, frozen, wild caught | Finfish and Shellfish Products | 16.64 mg | 4% |
| 246 | Chicken, wing, meat and skin, raw | Poultry Products | 16.53 mg | 4% |
| 247 | Beef, ground, 90% lean meat / 10% fat, raw | Beef Products | 16.49 mg | 4% |
| 248 | Beef, ground, 80% lean meat / 20% fat, raw | Beef Products | 16.41 mg | 4% |
| 249 | Fish, pollock, raw | Finfish and Shellfish Products | 16.10 mg | 4% |
| 250 | Mushroom, pioppini | Vegetables and Vegetable Products | 15.99 mg | 4% |
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