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 2451–2500 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Restaurant, Latino, tamale, pork | Restaurant Foods | 26.00 mg | 6% |
| 2452 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 26.00 mg | 6% |
| 2453 | Restaurant, Italian, chicken parmesan without pasta | Restaurant Foods | 26.00 mg | 6% |
| 2454 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 26.00 mg | 6% |
| 2455 | Elk, free range, ground, cooked patties (Shoshone Bannock) | American Indian/Alaska Native Foods | 26.00 mg | 6% |
| 2456 | Caribou, hind quarter meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 26.00 mg | 6% |
| 2457 | Fish, Salmon, Chum, raw (Alaska Native) | American Indian/Alaska Native Foods | 26.00 mg | 6% |
| 2458 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 26.00 mg | 6% |
| 2459 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 26.00 mg | 6% |
| 2460 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked | Pork Products | 26.00 mg | 6% |
| 2461 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 26.00 mg | 6% |
| 2462 | Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted | Pork Products | 26.00 mg | 6% |
| 2463 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 26.00 mg | 6% |
| 2464 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw | Pork Products | 26.00 mg | 6% |
| 2465 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 26.00 mg | 6% |
| 2466 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, raw | Pork Products | 26.00 mg | 6% |
| 2467 | Pork, fresh, loin, whole, separable lean and fat, cooked, roasted | Pork Products | 26.00 mg | 6% |
| 2468 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 26.00 mg | 6% |
| 2469 | Babyfood, banana no tapioca, strained | Baby Foods | 26.00 mg | 6% |
| 2470 | Turkey, light or dark meat, smoked, cooked, skin and bone removed | Poultry Products | 26.00 mg | 6% |
| 2471 | Fish, halibut, raw, with skin (Alaska Native) | American Indian/Alaska Native Foods | 26.00 mg | 6% |
| 2472 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 2473 | Bread, white wheat | Baked Products | 26.00 mg | 6% |
| 2474 | Game meat, beaver, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2475 | Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2476 | Veal, rib, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2477 | Beans, baked, canned, with beef | Legumes and Legume Products | 25.00 mg | 6% |
| 2478 | Game meat, horse, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2479 | Popovers, dry mix, unenriched | Baked Products | 25.00 mg | 6% |
| 2480 | Crackers, saltines, low salt (includes oyster, soda, soup) | Baked Products | 25.00 mg | 6% |
| 2481 | Rolls, dinner, egg | Baked Products | 25.00 mg | 6% |
| 2482 | Crackers, cheese, regular | Baked Products | 25.00 mg | 6% |
| 2483 | Bread, cornbread, prepared from recipe, made with low fat (2%) milk | Baked Products | 25.00 mg | 6% |
| 2484 | Biscuits, plain or buttermilk, dry mix, prepared | Baked Products | 25.00 mg | 6% |
| 2485 | Biscuits, plain or buttermilk, dry mix | Baked Products | 25.00 mg | 6% |
| 2486 | Bagels, egg | Baked Products | 25.00 mg | 6% |
| 2487 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 25.00 mg | 6% |
| 2488 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 25.00 mg | 6% |
| 2489 | Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 25.00 mg | 6% |
| 2490 | Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2491 | Sausage, turkey, hot, smoked | Sausages and Luncheon Meats | 25.00 mg | 6% |
| 2492 | Sausage, Italian, turkey, smoked | Sausages and Luncheon Meats | 25.00 mg | 6% |
| 2493 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 25.00 mg | 6% |
| 2494 | Turkey, retail parts, breast, meat only, with added solution, raw | Poultry Products | 25.00 mg | 6% |
| 2495 | Turkey, dark meat from whole, meat and skin, with added solution, cooked, roasted | Poultry Products | 25.00 mg | 6% |
| 2496 | Turkey, ground, 85% lean, 15% fat, patties, broiled | Poultry Products | 25.00 mg | 6% |
| 2497 | Turkey, ground, 93% lean, 7% fat, patties, broiled | Poultry Products | 25.00 mg | 6% |
| 2498 | Ostrich, top loin, cooked | Poultry Products | 25.00 mg | 6% |
| 2499 | Ostrich, tip trimmed, cooked | Poultry Products | 25.00 mg | 6% |
| 2500 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, cooked, fast fried | Lamb, Veal, and Game Products | 25.00 mg | 6% |
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