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 3351–3400 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3351 | Pork, fresh, variety meats and by-products, pancreas, cooked, braised | Pork Products | 23.00 mg | 5% |
| 3352 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised | Pork Products | 23.00 mg | 5% |
| 3353 | Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 23.00 mg | 5% |
| 3354 | Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 23.00 mg | 5% |
| 3355 | Pork, fresh, loin, whole, separable lean only, raw | Pork Products | 23.00 mg | 5% |
| 3356 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 23.00 mg | 5% |
| 3357 | DENNY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 23.00 mg | 5% |
| 3358 | Garlic bread, frozen | Baked Products | 23.00 mg | 5% |
| 3359 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw | Pork Products | 23.00 mg | 5% |
| 3360 | Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw | Pork Products | 23.00 mg | 5% |
| 3361 | Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised | Pork Products | 23.00 mg | 5% |
| 3362 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised | Pork Products | 23.00 mg | 5% |
| 3363 | Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised | Pork Products | 23.00 mg | 5% |
| 3364 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 23.00 mg | 5% |
| 3365 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 23.00 mg | 5% |
| 3366 | Turkey, drumstick, smoked, cooked, with skin, bone removed | Poultry Products | 23.00 mg | 5% |
| 3367 | Moose, meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 23.00 mg | 5% |
| 3368 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 23.00 mg | 5% |
| 3369 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 23.00 mg | 5% |
| 3370 | Veal, rib, separable lean and fat, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3371 | Lamb, New Zealand, imported, rack - partly frenched, separable lean only, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3372 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 22.00 mg | 5% |
| 3373 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 22.00 mg | 5% |
| 3374 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 22.00 mg | 5% |
| 3375 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 22.00 mg | 5% |
| 3376 | Pie, pecan, commercially prepared | Baked Products | 22.00 mg | 5% |
| 3377 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 22.00 mg | 5% |
| 3378 | Crackers, milk | Baked Products | 22.00 mg | 5% |
| 3379 | Bread, reduced-calorie, rye | Baked Products | 22.00 mg | 5% |
| 3380 | Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3381 | Lamb, Australian, imported, fresh, rack, roast, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3382 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 22.00 mg | 5% |
| 3383 | Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 22.00 mg | 5% |
| 3384 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 22.00 mg | 5% |
| 3385 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 22.00 mg | 5% |
| 3386 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 22.00 mg | 5% |
| 3387 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 22.00 mg | 5% |
| 3388 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 22.00 mg | 5% |
| 3389 | Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3390 | Beef, New Zealand, imported, rump centre, separable lean and fat, raw | Beef Products | 22.00 mg | 5% |
| 3391 | Beef, New Zealand, imported, rump centre, separable lean only, raw | Beef Products | 22.00 mg | 5% |
| 3392 | Beef, New Zealand, imported, inside, raw | Beef Products | 22.00 mg | 5% |
| 3393 | Beef, New Zealand, imported, variety meats and by-products, heart, raw | Beef Products | 22.00 mg | 5% |
| 3394 | Beef, New Zealand, imported, eye round, separable lean only, raw | Beef Products | 22.00 mg | 5% |
| 3395 | Beef, New Zealand, imported, bolar blade, separable lean only, raw | Beef Products | 22.00 mg | 5% |
| 3396 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 22.00 mg | 5% |
| 3397 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 22.00 mg | 5% |
| 3398 | Salami, Italian, pork | Sausages and Luncheon Meats | 22.00 mg | 5% |
| 3399 | Turkey, retail parts, thigh, meat only, raw | Poultry Products | 22.00 mg | 5% |
| 3400 | Turkey from whole, light meat, meat and skin, with added solution, raw | Poultry Products | 22.00 mg | 5% |
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