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 3301–3350 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3302 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3303 | Pork, fresh, loin, blade (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 23.00 mg | 5% |
| 3304 | Pork, ground, 84% lean / 16% fat, cooked, crumbles | Pork Products | 23.00 mg | 5% |
| 3305 | Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw | Pork Products | 23.00 mg | 5% |
| 3306 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, raw | Pork Products | 23.00 mg | 5% |
| 3307 | Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted | Pork Products | 23.00 mg | 5% |
| 3308 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3309 | Beets, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3310 | Vegetarian fillets | Legumes and Legume Products | 23.00 mg | 5% |
| 3311 | Luncheon slices, meatless | Legumes and Legume Products | 23.00 mg | 5% |
| 3312 | OLIVE GARDEN, cheese ravioli with marinara sauce | Restaurant Foods | 23.00 mg | 5% |
| 3313 | Restaurant, family style, spaghetti and meatballs | Restaurant Foods | 23.00 mg | 5% |
| 3314 | APPLEBEE'S, Double Crunch Shrimp | Restaurant Foods | 23.00 mg | 5% |
| 3315 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 23.00 mg | 5% |
| 3316 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 23.00 mg | 5% |
| 3317 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 23.00 mg | 5% |
| 3318 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 23.00 mg | 5% |
| 3319 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3320 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3321 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3322 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 23.00 mg | 5% |
| 3323 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 23.00 mg | 5% |
| 3324 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3325 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3326 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3327 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3328 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3329 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3330 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 23.00 mg | 5% |
| 3331 | Beef, brisket, whole, separable lean only, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3332 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3333 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3334 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3335 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3336 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3337 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3338 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3339 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3340 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3341 | Pork, loin, leg cap steak, boneless, separable lean and fat, cooked, broiled | Pork Products | 23.00 mg | 5% |
| 3342 | Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw | Pork Products | 23.00 mg | 5% |
| 3343 | Pork, cured, ham, slice, bone-in, separable lean only, unheated | Pork Products | 23.00 mg | 5% |
| 3344 | Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 23.00 mg | 5% |
| 3345 | Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 23.00 mg | 5% |
| 3346 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, raw | Pork Products | 23.00 mg | 5% |
| 3347 | Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised | Pork Products | 23.00 mg | 5% |
| 3348 | Pork, fresh, loin, country-style ribs, separable lean only, raw | Pork Products | 23.00 mg | 5% |
| 3349 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 23.00 mg | 5% |
| 3350 | Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw | Pork Products | 23.00 mg | 5% |
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