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 2801–2850 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2801 | Veal, variety meats and by-products, pancreas, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2802 | Veal, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2803 | Game meat, moose, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2804 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2805 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2806 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2807 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2808 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2809 | Rolls, dinner, sweet | Baked Products | 24.00 mg | 6% |
| 2810 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 24.00 mg | 6% |
| 2811 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 24.00 mg | 6% |
| 2812 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 24.00 mg | 6% |
| 2813 | Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 2814 | Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 2815 | Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 2816 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 2817 | Currants, european black, raw | Fruits and Fruit Juices | 24.00 mg | 6% |
| 2818 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 24.00 mg | 6% |
| 2819 | Veal, shoulder, blade, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2820 | Veal, rib, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2821 | Veal, loin, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2822 | Veal, composite of trimmed retail cuts, separable lean and fat, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2823 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 24.00 mg | 6% |
| 2824 | Fish, Salmon, pink, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 24.00 mg | 6% |
| 2825 | Salmon, sockeye, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 24.00 mg | 6% |
| 2826 | Chicken, capons, meat and skin, cooked, roasted | Poultry Products | 24.00 mg | 6% |
| 2827 | Chicken, broilers or fryers, leg, meat and skin, cooked, fried, flour | Poultry Products | 24.00 mg | 6% |
| 2828 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 24.00 mg | 6% |
| 2829 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2830 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2831 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2832 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2833 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 24.00 mg | 6% |
| 2834 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 24.00 mg | 6% |
| 2835 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 24.00 mg | 6% |
| 2836 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 24.00 mg | 6% |
| 2837 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 24.00 mg | 6% |
| 2838 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2839 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2840 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 24.00 mg | 6% |
| 2841 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 24.00 mg | 6% |
| 2842 | Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce | Fast Foods | 24.00 mg | 6% |
| 2843 | McDONALD'S, Chicken McNUGGETS | Fast Foods | 24.00 mg | 6% |
| 2844 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust | Fast Foods | 24.00 mg | 6% |
| 2845 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust | Fast Foods | 24.00 mg | 6% |
| 2846 | Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust | Fast Foods | 24.00 mg | 6% |
| 2847 | PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 24.00 mg | 6% |
| 2848 | PAPA JOHN'S 14" Cheese Pizza, Original Crust | Fast Foods | 24.00 mg | 6% |
| 2849 | DOMINO'S 14" Cheese Pizza, Ultimate Deep Dish Crust | Fast Foods | 24.00 mg | 6% |
| 2850 | DOMINO'S 14" Cheese Pizza, Classic Hand-Tossed Crust | Fast Foods | 24.00 mg | 6% |
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