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 2601–2650 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2601 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2602 | Breadfruit, raw | Fruits and Fruit Juices | 25.00 mg | 6% |
| 2603 | Sausage, pork and turkey, pre-cooked | Sausages and Luncheon Meats | 25.00 mg | 6% |
| 2604 | Soup, ramen noodle, chicken flavor, dry | Soups, Sauces, and Gravies | 25.00 mg | 6% |
| 2605 | Soup, ramen noodle, beef flavor, dry | Soups, Sauces, and Gravies | 25.00 mg | 6% |
| 2606 | Turkey, thigh, from whole bird, meat only, raw | Poultry Products | 25.00 mg | 6% |
| 2607 | Turkey, wing, from whole bird, meat only, with added solution, raw | Poultry Products | 25.00 mg | 6% |
| 2608 | Chicken, broilers or fryers, rotisserie, original seasoning, drumstick, meat and skin, cooked | Poultry Products | 25.00 mg | 6% |
| 2609 | Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat only, cooked | Poultry Products | 25.00 mg | 6% |
| 2610 | Chicken patty, frozen, uncooked | Poultry Products | 25.00 mg | 6% |
| 2611 | Chicken, broilers or fryers, breast, skinless, boneless, meat only, with added solution, raw | Poultry Products | 25.00 mg | 6% |
| 2612 | Chicken, broilers or fryers, breast, meat and skin, raw | Poultry Products | 25.00 mg | 6% |
| 2613 | Chicken, broilers or fryers, light meat, meat and skin, cooked, roasted | Poultry Products | 25.00 mg | 6% |
| 2614 | Chicken, broilers or fryers, meat and skin, cooked, fried, flour | Poultry Products | 25.00 mg | 6% |
| 2615 | Chicken, broiler, rotisserie, BBQ, breast, meat only | Poultry Products | 25.00 mg | 6% |
| 2616 | Cheese, Mexican blend | Dairy and Egg Products | 25.00 mg | 6% |
| 2617 | Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2618 | Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2619 | Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2620 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2621 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 25.00 mg | 6% |
| 2622 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2623 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 25.00 mg | 6% |
| 2624 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 25.00 mg | 6% |
| 2625 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 25.00 mg | 6% |
| 2626 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2627 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 25.00 mg | 6% |
| 2628 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 25.00 mg | 6% |
| 2629 | Chicken, broiler, rotisserie, BBQ, breast, meat and skin | Poultry Products | 25.00 mg | 6% |
| 2630 | Turkey, whole, back, meat only, raw | Poultry Products | 25.00 mg | 6% |
| 2631 | Turkey, fryer-roasters, meat and skin, cooked, roasted | Poultry Products | 25.00 mg | 6% |
| 2632 | Turkey, all classes, wing, meat and skin, cooked, roasted | Poultry Products | 25.00 mg | 6% |
| 2633 | Turkey, whole, dark meat, meat only, raw | Poultry Products | 25.00 mg | 6% |
| 2634 | Turkey, whole, light meat, meat and skin, raw | Poultry Products | 25.00 mg | 6% |
| 2635 | Turkey, whole, giblets, cooked, simmered | Poultry Products | 25.00 mg | 6% |
| 2636 | Turkey, whole, meat and skin, raw | Poultry Products | 25.00 mg | 6% |
| 2637 | Squab, (pigeon), meat only, raw | Poultry Products | 25.00 mg | 6% |
| 2638 | Chicken, broilers or fryers, back, meat only, cooked, fried | Poultry Products | 25.00 mg | 6% |
| 2639 | Chicken, broilers or fryers, dark meat, meat only, cooked, fried | Poultry Products | 25.00 mg | 6% |
| 2640 | Chicken, liver, all classes, cooked, simmered | Poultry Products | 25.00 mg | 6% |
| 2641 | Chicken, broilers or fryers, giblets, cooked, fried | Poultry Products | 25.00 mg | 6% |
| 2642 | Chicken, broilers or fryers, meat only, cooked, roasted | Poultry Products | 25.00 mg | 6% |
| 2643 | Chicken, broilers or fryers, meat only, raw | Poultry Products | 25.00 mg | 6% |
| 2644 | Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, flour | Poultry Products | 25.00 mg | 6% |
| 2645 | Babyfood, fruit, bananas with apples and pears, strained | Baby Foods | 25.00 mg | 6% |
| 2646 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 25.00 mg | 6% |
| 2647 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% |
| 2648 | DOMINO'S 14" Sausage Pizza, Classic Hand-Tossed Crust | Fast Foods | 25.00 mg | 6% |
| 2649 | Fast foods, quesadilla, with chicken | Fast Foods | 25.00 mg | 6% |
| 2650 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thin crust | Fast Foods | 25.00 mg | 6% |
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