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 3051–3100 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 24.00 mg | 6% |
| 3052 | Pork, fresh, spareribs, separable lean and fat, cooked, braised | Pork Products | 24.00 mg | 6% |
| 3053 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 24.00 mg | 6% |
| 3054 | Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 24.00 mg | 6% |
| 3055 | Abiyuch, raw | Fruits and Fruit Juices | 24.00 mg | 6% |
| 3056 | Restaurant, Chinese, kung pao chicken | Restaurant Foods | 24.00 mg | 6% |
| 3057 | DENNY'S, top sirloin steak | Restaurant Foods | 24.00 mg | 6% |
| 3058 | Elk, free range, roast, eye of round, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 24.00 mg | 6% |
| 3059 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 24.00 mg | 6% |
| 3060 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 24.00 mg | 6% |
| 3061 | Candies, fudge, vanilla with nuts | Sweets | 24.00 mg | 6% |
| 3062 | Game meat, elk, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3063 | Veal, shoulder, whole (arm and blade), separable lean and fat, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3064 | Fish, catfish, channel, farmed, cooked, dry heat | Finfish and Shellfish Products | 23.00 mg | 5% |
| 3065 | Fish, scup, raw | Finfish and Shellfish Products | 23.00 mg | 5% |
| 3066 | Fish, ocean perch, Atlantic, raw | Finfish and Shellfish Products | 23.00 mg | 5% |
| 3067 | Waffles, plain, frozen, ready-to-heat | Baked Products | 23.00 mg | 5% |
| 3068 | Muffins, corn, prepared from recipe, made with low fat (2%) milk | Baked Products | 23.00 mg | 5% |
| 3069 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 23.00 mg | 5% |
| 3070 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 23.00 mg | 5% |
| 3071 | Bread, reduced-calorie, white | Baked Products | 23.00 mg | 5% |
| 3072 | Bread, irish soda, prepared from recipe | Baked Products | 23.00 mg | 5% |
| 3073 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3074 | Veal, seam fat only, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3075 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 23.00 mg | 5% |
| 3076 | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3077 | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3078 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3079 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3080 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% |
| 3081 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% |
| 3082 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% |
| 3083 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, cooked | Beef Products | 23.00 mg | 5% |
| 3084 | Beef, New Zealand, imported, cube roll, separable lean only, cooked, fast roasted | Beef Products | 23.00 mg | 5% |
| 3085 | Chicken, dark meat, thigh, meat and skin, with added solution, cooked, roasted | Poultry Products | 23.00 mg | 5% |
| 3086 | Chicken, broilers or fryers, dark meat, thigh, meat and skin, cooked, braised | Poultry Products | 23.00 mg | 5% |
| 3087 | Ostrich, outside strip, raw | Poultry Products | 23.00 mg | 5% |
| 3088 | Ostrich, outside leg, raw | Poultry Products | 23.00 mg | 5% |
| 3089 | Ostrich, ground, cooked, pan-broiled | Poultry Products | 23.00 mg | 5% |
| 3090 | Lamb, New Zealand, imported, rack - fully frenched, separable lean only, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3091 | Lamb, New Zealand, imported, hind-shank, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3092 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3093 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3094 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3095 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3096 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3097 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3098 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3099 | Veal, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3100 | Game meat, moose, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
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