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 2851–2900 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2851 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 24.00 mg | 6% |
| 2852 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 2853 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 24.00 mg | 6% |
| 2854 | Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled | Beef Products | 24.00 mg | 6% |
| 2855 | Beef, New Zealand, imported, tenderloin, separable lean and fat, raw | Beef Products | 24.00 mg | 6% |
| 2856 | Beef, New Zealand, imported, variety meats and by-products, tripe cooked, boiled | Beef Products | 24.00 mg | 6% |
| 2857 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2858 | Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 24.00 mg | 6% |
| 2859 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 24.00 mg | 6% |
| 2860 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 24.00 mg | 6% |
| 2861 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2862 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 24.00 mg | 6% |
| 2863 | Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice | Breakfast Cereals | 24.00 mg | 6% |
| 2864 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 24.00 mg | 6% |
| 2865 | Turkey, retail parts, drumstick, meat only, cooked, roasted | Poultry Products | 24.00 mg | 6% |
| 2866 | Turkey, skin, from retail parts, from dark meat, cooked, roasted | Poultry Products | 24.00 mg | 6% |
| 2867 | Turkey, whole, meat only, with added solution, raw | Poultry Products | 24.00 mg | 6% |
| 2868 | Chicken, dark meat, thigh, meat only, with added solution, cooked, braised | Poultry Products | 24.00 mg | 6% |
| 2869 | Emu, ground, raw | Poultry Products | 24.00 mg | 6% |
| 2870 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 24.00 mg | 6% |
| 2871 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 24.00 mg | 6% |
| 2872 | Cracker, meal | Baked Products | 24.00 mg | 6% |
| 2873 | Crackers, matzo, egg | Baked Products | 24.00 mg | 6% |
| 2874 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2875 | Veal, seam fat only, cooked | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2876 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, cooked, slow roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2877 | Lamb, New Zealand, imported, rack - fully frenched, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2878 | Lamb, New Zealand, imported, loin saddle, separable lean only, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2879 | Lamb, New Zealand, imported, loin saddle, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2880 | Game meat, deer, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2881 | Game meat, bison, chuck, shoulder clod, separable lean only, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2882 | Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2883 | Game meat, bison, shoulder clod, separable lean only, trimmed to 0" fat, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2884 | Game meat, bison, ribeye, separable lean only, trimmed to 0" fat, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2885 | Game meat, bison, top sirloin, separable lean only, trimmed to 0" fat, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2886 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2887 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2888 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2889 | Lamb, ground, cooked, broiled | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2890 | Veal, variety meats and by-products, thymus, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2891 | Lamb, variety meats and by-products, heart, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2892 | Game meat, squirrel, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2893 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, raw | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2894 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2895 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2896 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 24.00 mg | 6% |
| 2897 | Goose, liver, raw | Poultry Products | 24.00 mg | 6% |
| 2898 | Goose, domesticated, meat only, raw | Poultry Products | 24.00 mg | 6% |
| 2899 | Chicken, stewing, meat only, raw | Poultry Products | 24.00 mg | 6% |
| 2900 | Chicken, broilers or fryers, thigh, meat only, cooked, roasted | Poultry Products | 24.00 mg | 6% |
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