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 3601–3650 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3601 | Whale, beluga, meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 3602 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 22.00 mg | 5% |
| 3603 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 22.00 mg | 5% |
| 3604 | Gelatins, dry powder, unsweetened | Sweets | 22.00 mg | 5% |
| 3605 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 22.00 mg | 5% |
| 3606 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 22.00 mg | 5% |
| 3607 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 22.00 mg | 5% |
| 3608 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 22.00 mg | 5% |
| 3609 | Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 22.00 mg | 5% |
| 3610 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 22.00 mg | 5% |
| 3611 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 22.00 mg | 5% |
| 3612 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 22.00 mg | 5% |
| 3613 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3614 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 22.00 mg | 5% |
| 3615 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 22.00 mg | 5% |
| 3616 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 22.00 mg | 5% |
| 3617 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 22.00 mg | 5% |
| 3618 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 22.00 mg | 5% |
| 3619 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3620 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3621 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 22.00 mg | 5% |
| 3622 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 22.00 mg | 5% |
| 3623 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 22.00 mg | 5% |
| 3624 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3625 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3626 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3627 | Beef, variety meats and by-products, spleen, raw | Beef Products | 22.00 mg | 5% |
| 3628 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 22.00 mg | 5% |
| 3629 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 22.00 mg | 5% |
| 3630 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 22.00 mg | 5% |
| 3631 | Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 22.00 mg | 5% |
| 3632 | Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3633 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3634 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 22.00 mg | 5% |
| 3635 | Peppers, serrano, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 3636 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 3637 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 3638 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 3639 | Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, broiled | Pork Products | 22.00 mg | 5% |
| 3640 | Pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw | Pork Products | 22.00 mg | 5% |
| 3641 | Pork, Leg Cap Steak, boneless, separable lean and fat, raw | Pork Products | 22.00 mg | 5% |
| 3642 | Pork, cured, ham, slice, bone-in, separable lean and fat, unheated | Pork Products | 22.00 mg | 5% |
| 3643 | Pork, cured, ham, shank, bone-in, separable lean only, unheated | Pork Products | 22.00 mg | 5% |
| 3644 | Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 22.00 mg | 5% |
| 3645 | Orange peel, raw | Fruits and Fruit Juices | 22.00 mg | 5% |
| 3646 | Babyfood, green beans and turkey, strained | Baby Foods | 22.00 mg | 5% |
| 3647 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 22.00 mg | 5% |
| 3648 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 22.00 mg | 5% |
| 3649 | Sea lion, Steller, meat (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 3650 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
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