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 3151–3200 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3151 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3152 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 23.00 mg | 5% |
| 3153 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3154 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3155 | Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3156 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3157 | Cereals, QUAKER, Instant Grits, Butter flavor, dry | Breakfast Cereals | 23.00 mg | 5% |
| 3158 | Bratwurst, chicken, cooked | Sausages and Luncheon Meats | 23.00 mg | 5% |
| 3159 | Oscar Mayer, Ham (chopped with natural juice) | Sausages and Luncheon Meats | 23.00 mg | 5% |
| 3160 | Turkey, retail parts, thigh, meat only, cooked, roasted | Poultry Products | 23.00 mg | 5% |
| 3161 | Ostrich, inside strip, raw | Poultry Products | 23.00 mg | 5% |
| 3162 | Chicken, broiler, rotisserie, BBQ, wing, meat and skin | Poultry Products | 23.00 mg | 5% |
| 3163 | Rolls, hamburger or hotdog, plain | Baked Products | 23.00 mg | 5% |
| 3164 | Crackers, saltines (includes oyster, soda, soup) | Baked Products | 23.00 mg | 5% |
| 3165 | Bagels, cinnamon-raisin, toasted | Baked Products | 23.00 mg | 5% |
| 3166 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3167 | Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3168 | Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3169 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3170 | Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3171 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3172 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3173 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3174 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3175 | Veal, variety meats and by-products, thymus, raw | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3176 | Lamb, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3177 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3178 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3179 | Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3180 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 23.00 mg | 5% |
| 3181 | Quail, meat and skin, raw | Poultry Products | 23.00 mg | 5% |
| 3182 | Chicken, capons, meat and skin and giblets and neck, cooked, roasted | Poultry Products | 23.00 mg | 5% |
| 3183 | Chicken, stewing, dark meat, meat only, raw | Poultry Products | 23.00 mg | 5% |
| 3184 | Cheese, blue | Dairy and Egg Products | 23.00 mg | 5% |
| 3185 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3186 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3187 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3188 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3189 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3190 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 23.00 mg | 5% |
| 3191 | Lean Pockets, Meatballs & Mozzarella | Meals, Entrees, and Side Dishes | 23.00 mg | 5% |
| 3192 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 23.00 mg | 5% |
| 3193 | Fast Food, Pizza Chain, 14" pizza, meat and vegetable topping, regular crust | Fast Foods | 23.00 mg | 5% |
| 3194 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% |
| 3195 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 23.00 mg | 5% |
| 3196 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3197 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3198 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3199 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3200 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% |
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