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 3451–3500 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3451 | Fast foods, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 22.00 mg | 5% |
| 3452 | PAPA JOHN'S 14" Cheese Pizza, Thin Crust | Fast Foods | 22.00 mg | 5% |
| 3453 | PIZZA HUT 12" Pepperoni Pizza, Pan Crust | Fast Foods | 22.00 mg | 5% |
| 3454 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 22.00 mg | 5% |
| 3455 | Beef, ground, 97% lean meat / 3% fat, loaf, cooked, baked | Beef Products | 22.00 mg | 5% |
| 3456 | Beef, ground, 97% lean meat / 3% fat, raw | Beef Products | 22.00 mg | 5% |
| 3457 | Beef, New Zealand, imported, cube roll, separable lean and fat, cooked, fast roasted | Beef Products | 22.00 mg | 5% |
| 3458 | Beef, New Zealand, imported, bolar blade, separable lean and fat, raw | Beef Products | 22.00 mg | 5% |
| 3459 | Beef, New Zealand, imported, ribs prepared, cooked, fast roasted | Beef Products | 22.00 mg | 5% |
| 3460 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 22.00 mg | 5% |
| 3461 | Guavas, common, raw | Fruits and Fruit Juices | 22.00 mg | 5% |
| 3462 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | Breakfast Cereals | 22.00 mg | 5% |
| 3463 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | Breakfast Cereals | 22.00 mg | 5% |
| 3464 | Salami, dry or hard, pork | Sausages and Luncheon Meats | 22.00 mg | 5% |
| 3465 | Salami, cooked, turkey | Sausages and Luncheon Meats | 22.00 mg | 5% |
| 3466 | Soup, pea, green, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 22.00 mg | 5% |
| 3467 | Turkey, retail parts, drumstick, meat only, raw | Poultry Products | 22.00 mg | 5% |
| 3468 | Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, braised | Poultry Products | 22.00 mg | 5% |
| 3469 | Ostrich, tip trimmed, raw | Poultry Products | 22.00 mg | 5% |
| 3470 | Ostrich, tenderloin, raw | Poultry Products | 22.00 mg | 5% |
| 3471 | Ostrich, round, raw | Poultry Products | 22.00 mg | 5% |
| 3472 | Ostrich, inside leg, raw | Poultry Products | 22.00 mg | 5% |
| 3473 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 22.00 mg | 5% |
| 3474 | Lamb, Australian, imported, fresh, rack, roast, frenched, denuded, bone-in, separable lean and fat, trimmed to 0" fat, cooked, roasted | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3475 | Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3476 | Lamb, New Zealand, imported, neck chops, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3477 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean only, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3478 | Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3479 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3480 | Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3481 | Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3482 | Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3483 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3484 | Lamb, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3485 | Game meat, muskrat, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3486 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3487 | Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3488 | Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3489 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 22.00 mg | 5% |
| 3490 | Guinea hen, meat and skin, raw | Poultry Products | 22.00 mg | 5% |
| 3491 | Goose, domesticated, meat and skin, cooked, roasted | Poultry Products | 22.00 mg | 5% |
| 3492 | Chicken, stewing, dark meat, meat only, cooked, stewed | Poultry Products | 22.00 mg | 5% |
| 3493 | Chicken, stewing, meat only, cooked, stewed | Poultry Products | 22.00 mg | 5% |
| 3494 | Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted | Poultry Products | 22.00 mg | 5% |
| 3495 | Babyfood, vegetables, green beans, junior | Baby Foods | 22.00 mg | 5% |
| 3496 | Cheese, cream, fat free | Dairy and Egg Products | 22.00 mg | 5% |
| 3497 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 22.00 mg | 5% |
| 3498 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 22.00 mg | 5% |
| 3499 | Beef, ground, unspecified fat content, cooked | Beef Products | 22.00 mg | 5% |
| 3500 | Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 22.00 mg | 5% |
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