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 3201–3250 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3202 | Beef, ground, 80% lean meat / 20% fat, crumbles, cooked, pan-browned | Beef Products | 23.00 mg | 5% |
| 3203 | Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled | Beef Products | 23.00 mg | 5% |
| 3204 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3205 | Chicken breast tenders, breaded, uncooked | Poultry Products | 23.00 mg | 5% |
| 3206 | Turkey, Ground, raw | Poultry Products | 23.00 mg | 5% |
| 3207 | Turkey, all classes, leg, meat and skin, cooked, roasted | Poultry Products | 23.00 mg | 5% |
| 3208 | Chicken, broilers or fryers, back, meat and skin, cooked, fried, flour | Poultry Products | 23.00 mg | 5% |
| 3209 | Chicken, broilers or fryers, meat and skin, cooked, roasted | Poultry Products | 23.00 mg | 5% |
| 3210 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 23.00 mg | 5% |
| 3211 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3212 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3213 | Beef, chuck for stew, separable lean and fat, select, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3214 | Beef, chuck for stew, separable lean and fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3215 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3216 | Turkey, retail parts, breast, meat and skin, with added solution, raw | Poultry Products | 23.00 mg | 5% |
| 3217 | Chicken, broiler, rotisserie, BBQ, drumstick, meat and skin | Poultry Products | 23.00 mg | 5% |
| 3218 | Chicken, broilers or fryers, rotisserie, original seasoning, back, meat and skin, cooked | Poultry Products | 23.00 mg | 5% |
| 3219 | Chicken, broiler, rotisserie, BBQ, drumstick, meat only | Poultry Products | 23.00 mg | 5% |
| 3220 | Chicken, broilers or fryers, dark meat, meat only, cooked, roasted | Poultry Products | 23.00 mg | 5% |
| 3221 | Chicken, broilers or fryers, dark meat, meat only, raw | Poultry Products | 23.00 mg | 5% |
| 3222 | Chicken, broilers or fryers, light meat, meat and skin, raw | Poultry Products | 23.00 mg | 5% |
| 3223 | Chicken, broilers or fryers, meat and skin and giblets and neck, roasted | Poultry Products | 23.00 mg | 5% |
| 3224 | Babyfood, banana with mixed berries, strained | Baby Foods | 23.00 mg | 5% |
| 3225 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 23.00 mg | 5% |
| 3226 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3227 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3228 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3229 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3230 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3231 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3232 | School Lunch, pizza, sausage topping, thick crust, whole grain, frozen, cooked | Fast Foods | 23.00 mg | 5% |
| 3233 | ARBY'S, roast beef sandwich, classic | Fast Foods | 23.00 mg | 5% |
| 3234 | PIZZA HUT 14" Sausage Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% |
| 3235 | Fast Foods, Fried Chicken, Skin and breading from all pieces | Fast Foods | 23.00 mg | 5% |
| 3236 | KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat and skin with breading | Fast Foods | 23.00 mg | 5% |
| 3237 | KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat only, skin and breading removed | Fast Foods | 23.00 mg | 5% |
| 3238 | TACO BELL, BURRITO SUPREME with beef | Fast Foods | 23.00 mg | 5% |
| 3239 | SUBWAY, turkey breast sub on white bread with lettuce and tomato | Fast Foods | 23.00 mg | 5% |
| 3240 | Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato | Fast Foods | 23.00 mg | 5% |
| 3241 | SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce | Fast Foods | 23.00 mg | 5% |
| 3242 | Fast foods, roast beef sandwich, plain | Fast Foods | 23.00 mg | 5% |
| 3243 | Fast foods, cheeseburger; single, regular patty, with condiments | Fast Foods | 23.00 mg | 5% |
| 3244 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3245 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3246 | Beef, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3247 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3248 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3249 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3250 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
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