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 3101–3150 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3102 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3103 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3104 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3105 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3106 | Fish, halibut, Atlantic and Pacific, raw | Finfish and Shellfish Products | 23.00 mg | 5% |
| 3107 | Fish, catfish, channel, wild, raw | Finfish and Shellfish Products | 23.00 mg | 5% |
| 3108 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% |
| 3109 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% |
| 3110 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3111 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3112 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3113 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3114 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3115 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3116 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3117 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3118 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3119 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 23.00 mg | 5% |
| 3120 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 23.00 mg | 5% |
| 3121 | Game meat, deer, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3122 | Bison, ground, grass-fed, cooked | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3123 | Game meat, bear, cooked, simmered | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3124 | Veal, rib, separable lean only, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3125 | Lamb, New Zealand, imported, loin chop, separable lean only, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3126 | Fish, whitefish, mixed species, smoked | Finfish and Shellfish Products | 23.00 mg | 5% |
| 3127 | Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | Finfish and Shellfish Products | 23.00 mg | 5% |
| 3128 | Chicken, stewing, light meat, meat only, cooked, stewed | Poultry Products | 23.00 mg | 5% |
| 3129 | Chicken, roasting, light meat, meat only, cooked, roasted | Poultry Products | 23.00 mg | 5% |
| 3130 | Chicken, roasting, meat only, raw | Poultry Products | 23.00 mg | 5% |
| 3131 | Chicken, broilers or fryers, dark meat, thigh, meat only, raw | Poultry Products | 23.00 mg | 5% |
| 3132 | Chicken, broilers or fryers, leg, meat only, raw | Poultry Products | 23.00 mg | 5% |
| 3133 | Chicken, broilers or fryers, leg, meat and skin, cooked, roasted | Poultry Products | 23.00 mg | 5% |
| 3134 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour | Poultry Products | 23.00 mg | 5% |
| 3135 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 23.00 mg | 5% |
| 3136 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3137 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3138 | Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3139 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3140 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3141 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3142 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3143 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3144 | McDONALD'S, FILET-O-FISH (without tartar sauce) | Fast Foods | 23.00 mg | 5% |
| 3145 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thick crust | Fast Foods | 23.00 mg | 5% |
| 3146 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust | Fast Foods | 23.00 mg | 5% |
| 3147 | PAPA JOHN'S 14" Pepperoni Pizza, Original Crust | Fast Foods | 23.00 mg | 5% |
| 3148 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% |
| 3149 | PIZZA HUT 12" Pepperoni Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% |
| 3150 | Fast foods, burrito, with beans, cheese, and beef | Fast Foods | 23.00 mg | 5% |
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