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 3401–3450 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3401 | Ostrich, top loin, raw | Poultry Products | 22.00 mg | 5% |
| 3402 | Ostrich, fan, raw | Poultry Products | 22.00 mg | 5% |
| 3403 | Squab, (pigeon), meat and skin, raw | Poultry Products | 22.00 mg | 5% |
| 3404 | Duck, wild, breast, meat only, raw | Poultry Products | 22.00 mg | 5% |
| 3405 | Lamb, New Zealand, imported, loin chop, separable lean and fat, cooked, fast fried | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3406 | Lamb, New Zealand, imported, square-cut shoulder, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3407 | Lamb, New Zealand, imported, hind-shank, separable lean only, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3408 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3409 | Lamb, New Zealand, imported, heart, cooked, soaked and simmered | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3410 | Game meat, elk, ground, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3411 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3412 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3413 | Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3414 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3415 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3416 | Veal, breast, whole, boneless, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3417 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3418 | Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3419 | Lamb, variety meats and by-products, brain, cooked, pan-fried | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3420 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, cooked | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3421 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3422 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3423 | Mollusks, scallop, mixed species, raw | Finfish and Shellfish Products | 22.00 mg | 5% |
| 3424 | Mollusks, oyster, Pacific, raw | Finfish and Shellfish Products | 22.00 mg | 5% |
| 3425 | Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture) | Finfish and Shellfish Products | 22.00 mg | 5% |
| 3426 | Fish, flatfish (flounder and sole species), cooked, dry heat | Finfish and Shellfish Products | 22.00 mg | 5% |
| 3427 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3428 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 22.00 mg | 5% |
| 3429 | Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned | Beef Products | 22.00 mg | 5% |
| 3430 | Beef, ground, 85% lean meat / 15% fat, patty, cooked, pan-broiled | Beef Products | 22.00 mg | 5% |
| 3431 | Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3432 | Beef, ground, 95% lean meat / 5% fat, loaf, cooked, baked | Beef Products | 22.00 mg | 5% |
| 3433 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 22.00 mg | 5% |
| 3434 | Beef, chuck, clod roast, separable lean only, trimmed to 1/4" fat, all grades, raw | Beef Products | 22.00 mg | 5% |
| 3435 | Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked | Beef Products | 22.00 mg | 5% |
| 3436 | Apples, dehydrated (low moisture), sulfured, uncooked | Fruits and Fruit Juices | 22.00 mg | 5% |
| 3437 | Ham, sliced, regular (approximately 11% fat) | Sausages and Luncheon Meats | 22.00 mg | 5% |
| 3438 | Veal, rib, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3439 | Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3440 | Lamb, New Zealand, imported, frozen, loin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3441 | Fish, salmon, chum, raw | Finfish and Shellfish Products | 22.00 mg | 5% |
| 3442 | Chicken, broilers or fryers, wing, meat only, raw | Poultry Products | 22.00 mg | 5% |
| 3443 | Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted | Poultry Products | 22.00 mg | 5% |
| 3444 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted | Poultry Products | 22.00 mg | 5% |
| 3445 | Dulce de Leche | Dairy and Egg Products | 22.00 mg | 5% |
| 3446 | Cheese, caraway | Dairy and Egg Products | 22.00 mg | 5% |
| 3447 | Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 22.00 mg | 5% |
| 3448 | Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 22.00 mg | 5% |
| 3449 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 22.00 mg | 5% |
| 3450 | Pulled pork in barbecue sauce | Meals, Entrees, and Side Dishes | 22.00 mg | 5% |
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