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 2501–2550 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2502 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2503 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2504 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2505 | Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2506 | Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2507 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2508 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2509 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2510 | Fish, fish sticks, frozen, prepared | Finfish and Shellfish Products | 25.00 mg | 6% |
| 2511 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 25.00 mg | 6% |
| 2512 | Crackers, flavored, fish-shaped | Baked Products | 25.00 mg | 6% |
| 2513 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 25.00 mg | 6% |
| 2514 | Cookie, chocolate, with icing or coating | Baked Products | 25.00 mg | 6% |
| 2515 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2516 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 25.00 mg | 6% |
| 2517 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2518 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2519 | Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned | Beef Products | 25.00 mg | 6% |
| 2520 | Apricots, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 25.00 mg | 6% |
| 2521 | Cereals ready-to-eat, rice, puffed, fortified | Breakfast Cereals | 25.00 mg | 6% |
| 2522 | Game meat, bison, separable lean only, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2523 | Veal, cubed for stew (leg and shoulder), separable lean only, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2524 | Veal, shoulder, arm, separable lean and fat, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2525 | Veal, shoulder, whole (arm and blade), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2526 | Veal, loin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2527 | Veal, composite of trimmed retail cuts, separable lean only, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2528 | Fish, trout, rainbow, farmed, raw | Finfish and Shellfish Products | 25.00 mg | 6% |
| 2529 | Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, flour | Poultry Products | 25.00 mg | 6% |
| 2530 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 25.00 mg | 6% |
| 2531 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2532 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 25.00 mg | 6% |
| 2533 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2534 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 25.00 mg | 6% |
| 2535 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2536 | Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 25.00 mg | 6% |
| 2537 | Fast foods, burrito, with beans and beef | Fast Foods | 25.00 mg | 6% |
| 2538 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2539 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 25.00 mg | 6% |
| 2540 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 25.00 mg | 6% |
| 2541 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2542 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2543 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2544 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2545 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 25.00 mg | 6% |
| 2546 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 25.00 mg | 6% |
| 2547 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 25.00 mg | 6% |
| 2548 | Turkey, breast, from whole bird, meat only, with added solution, raw | Poultry Products | 25.00 mg | 6% |
| 2549 | Turkey from whole, light meat, meat only, with added solution, raw | Poultry Products | 25.00 mg | 6% |
| 2550 | Chicken, broilers or fryers, dark meat, thigh, meat only, cooked, braised | Poultry Products | 25.00 mg | 6% |
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