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 3651–3700 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3651 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 3652 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 22.00 mg | 5% |
| 3653 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 22.00 mg | 5% |
| 3654 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 22.00 mg | 5% |
| 3655 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 22.00 mg | 5% |
| 3656 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3657 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 22.00 mg | 5% |
| 3658 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 22.00 mg | 5% |
| 3659 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 22.00 mg | 5% |
| 3660 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 22.00 mg | 5% |
| 3661 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 22.00 mg | 5% |
| 3662 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 22.00 mg | 5% |
| 3663 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 22.00 mg | 5% |
| 3664 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 22.00 mg | 5% |
| 3665 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 22.00 mg | 5% |
| 3666 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 22.00 mg | 5% |
| 3667 | Beef, rib, shortribs, separable lean only, choice, cooked, braised | Beef Products | 22.00 mg | 5% |
| 3668 | Beef, rib, shortribs, separable lean only, choice, raw | Beef Products | 22.00 mg | 5% |
| 3669 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 3670 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 3671 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 3672 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 3673 | Pork, ground, 84% lean / 16% fat, cooked, pan-broiled | Pork Products | 22.00 mg | 5% |
| 3674 | Pork, cured, ham, rump, bone-in, separable lean and fat, unheated | Pork Products | 22.00 mg | 5% |
| 3675 | Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 22.00 mg | 5% |
| 3676 | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 22.00 mg | 5% |
| 3677 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, heated, roasted | Pork Products | 22.00 mg | 5% |
| 3678 | Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 22.00 mg | 5% |
| 3679 | Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted | Pork Products | 22.00 mg | 5% |
| 3680 | Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 22.00 mg | 5% |
| 3681 | Pork, cured, ham with natural juices, spiral slice, meat only, boneless, separable lean only, heated, roasted | Pork Products | 22.00 mg | 5% |
| 3682 | Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean and fat, raw | Pork Products | 22.00 mg | 5% |
| 3683 | Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted | Pork Products | 22.00 mg | 5% |
| 3684 | Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw | Pork Products | 22.00 mg | 5% |
| 3685 | Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 22.00 mg | 5% |
| 3686 | Pork, cured, ham, whole, separable lean only, roasted | Pork Products | 22.00 mg | 5% |
| 3687 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, raw | Pork Products | 22.00 mg | 5% |
| 3688 | Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised | Pork Products | 22.00 mg | 5% |
| 3689 | Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 22.00 mg | 5% |
| 3690 | Pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted | Pork Products | 22.00 mg | 5% |
| 3691 | Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted | Pork Products | 22.00 mg | 5% |
| 3692 | Cheese, pasteurized process, cheddar or American, low sodium | Dairy and Egg Products | 22.00 mg | 5% |
| 3693 | Restaurant, Chinese, sesame chicken | Restaurant Foods | 22.00 mg | 5% |
| 3694 | DENNY'S, chicken nuggets, star shaped, from kid's menu | Restaurant Foods | 22.00 mg | 5% |
| 3695 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 3696 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 22.00 mg | 5% |
| 3697 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 22.00 mg | 5% |
| 3698 | Crackers, cheese, reduced fat | Baked Products | 22.00 mg | 5% |
| 3699 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 22.00 mg | 5% |
| 3700 | Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted | Pork Products | 22.00 mg | 5% |
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