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 2551–2600 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2551 | Ostrich, inside leg, cooked | Poultry Products | 25.00 mg | 6% |
| 2552 | Popovers, dry mix, enriched | Baked Products | 25.00 mg | 6% |
| 2553 | Crackers, matzo, plain | Baked Products | 25.00 mg | 6% |
| 2554 | Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2555 | Lamb, New Zealand, imported, chump, boneless, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2556 | Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2557 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2558 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2559 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2560 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2561 | Veal, shank (fore and hind), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2562 | Veal, shank (fore and hind), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2563 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2564 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2565 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2566 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2567 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2568 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2569 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2570 | Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% |
| 2571 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 25.00 mg | 6% |
| 2572 | Quail, meat only, raw | Poultry Products | 25.00 mg | 6% |
| 2573 | Goose, domesticated, meat only, cooked, roasted | Poultry Products | 25.00 mg | 6% |
| 2574 | Chicken, roasting, light meat, meat only, raw | Poultry Products | 25.00 mg | 6% |
| 2575 | Chicken, broilers or fryers, leg, meat only, cooked, fried | Poultry Products | 25.00 mg | 6% |
| 2576 | Babyfood, cereal, rice, prepared with whole milk | Baby Foods | 25.00 mg | 6% |
| 2577 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 25.00 mg | 6% |
| 2578 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2579 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2580 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2581 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2582 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2583 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2584 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2585 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 25.00 mg | 6% |
| 2586 | Beef, round, knuckle, tip side, steak, separable lean and fat , trimmed to 0" fat, select, raw | Beef Products | 25.00 mg | 6% |
| 2587 | Chicken, nuggets, dark and white meat, precooked, frozen, not reheated | Meals, Entrees, and Side Dishes | 25.00 mg | 6% |
| 2588 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 25.00 mg | 6% |
| 2589 | Pizza, meat topping, thick crust, frozen, cooked | Fast Foods | 25.00 mg | 6% |
| 2590 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 25.00 mg | 6% |
| 2591 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 25.00 mg | 6% |
| 2592 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 25.00 mg | 6% |
| 2593 | Fish, butterfish, raw | Finfish and Shellfish Products | 25.00 mg | 6% |
| 2594 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 25.00 mg | 6% |
| 2595 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 25.00 mg | 6% |
| 2596 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 25.00 mg | 6% |
| 2597 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 25.00 mg | 6% |
| 2598 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2599 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% |
| 2600 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 25.00 mg | 6% |
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