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 3001–3050 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 3002 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 3003 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 3004 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 3005 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 3006 | Yautia (tannier), raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 3007 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 3008 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 3009 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 3010 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 3011 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 3012 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 3013 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 3014 | Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, roasted | Pork Products | 24.00 mg | 6% |
| 3015 | Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, broiled | Pork Products | 24.00 mg | 6% |
| 3016 | Pork, fresh, loin, blade (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 24.00 mg | 6% |
| 3017 | Pork, cured, ham, rump, bone-in, separable lean only, unheated | Pork Products | 24.00 mg | 6% |
| 3018 | Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted | Pork Products | 24.00 mg | 6% |
| 3019 | Cheese, pasteurized process, American, low fat | Dairy and Egg Products | 24.00 mg | 6% |
| 3020 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 24.00 mg | 6% |
| 3021 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 24.00 mg | 6% |
| 3022 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 24.00 mg | 6% |
| 3023 | Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 3024 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 3025 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 3026 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 24.00 mg | 6% |
| 3027 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 24.00 mg | 6% |
| 3028 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 3029 | Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 24.00 mg | 6% |
| 3030 | Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 24.00 mg | 6% |
| 3031 | Beef, brisket, flat half, boneless separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 24.00 mg | 6% |
| 3032 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 24.00 mg | 6% |
| 3033 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 3034 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 3035 | Pork, fresh, blade, (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 24.00 mg | 6% |
| 3036 | Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, broiled | Pork Products | 24.00 mg | 6% |
| 3037 | Pork, Shoulder petite tender, boneless, separable lean and fat, raw | Pork Products | 24.00 mg | 6% |
| 3038 | Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, raw | Pork Products | 24.00 mg | 6% |
| 3039 | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked | Pork Products | 24.00 mg | 6% |
| 3040 | Pork, fresh, variety meats and by-products, heart, cooked, braised | Pork Products | 24.00 mg | 6% |
| 3041 | Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled | Pork Products | 24.00 mg | 6% |
| 3042 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised | Pork Products | 24.00 mg | 6% |
| 3043 | Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted | Pork Products | 24.00 mg | 6% |
| 3044 | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw | Pork Products | 24.00 mg | 6% |
| 3045 | Fish, salmon, king (chinook), raw (Alaska Native) | American Indian/Alaska Native Foods | 24.00 mg | 6% |
| 3046 | Bread, pan dulce, sweet yeast bread | Baked Products | 24.00 mg | 6% |
| 3047 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, cooked | Pork Products | 24.00 mg | 6% |
| 3048 | Pork, fresh, ground, cooked | Pork Products | 24.00 mg | 6% |
| 3049 | Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 24.00 mg | 6% |
| 3050 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried | Pork Products | 24.00 mg | 6% |
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