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 3701–3750 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3701 | HORMEL ALWAYS TENDER, Pork Tenderloin, Teriyaki-Flavored | Pork Products | 22.00 mg | 5% |
| 3702 | Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted | Pork Products | 22.00 mg | 5% |
| 3703 | Pork, cured, ham, boneless, regular (approximately 11% fat), roasted | Pork Products | 22.00 mg | 5% |
| 3704 | Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program) | Pork Products | 22.00 mg | 5% |
| 3705 | Raspberries, raw | Fruits and Fruit Juices | 22.00 mg | 5% |
| 3706 | Corned beef and potatoes in tortilla (Apache) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 3707 | Buffalo, free range, top round steak, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 3708 | Tamales (Navajo) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 3709 | Candies, caramels, chocolate-flavor roll | Sweets | 22.00 mg | 5% |
| 3710 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 22.00 mg | 5% |
| 3711 | Bison, ground, grass-fed, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3712 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 21.00 mg | 5% |
| 3713 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 21.00 mg | 5% |
| 3714 | Muffins, corn, dry mix, prepared | Baked Products | 21.00 mg | 5% |
| 3715 | Cookies, raisin, soft-type | Baked Products | 21.00 mg | 5% |
| 3716 | Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3717 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3718 | Pretzels, soft, unsalted | Snacks | 21.00 mg | 5% |
| 3719 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 21.00 mg | 5% |
| 3720 | Beef, ground, 93% lean meat / 7% fat, loaf, cooked, baked | Beef Products | 21.00 mg | 5% |
| 3721 | Beef, New Zealand, imported, striploin, separable lean and fat, cooked, fast fried | Beef Products | 21.00 mg | 5% |
| 3722 | Beef, New Zealand, imported, eye round, separable lean and fat, raw | Beef Products | 21.00 mg | 5% |
| 3723 | Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled | Beef Products | 21.00 mg | 5% |
| 3724 | Beef, New Zealand, imported, hind shin, separable lean only, raw | Beef Products | 21.00 mg | 5% |
| 3725 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 21.00 mg | 5% |
| 3726 | Milk and cereal bar | Snacks | 21.00 mg | 5% |
| 3727 | Oscar Mayer, Smokies Sausage Little Cheese (pork, turkey) | Sausages and Luncheon Meats | 21.00 mg | 5% |
| 3728 | Sausage, turkey, reduced fat, brown and serve, cooked | Sausages and Luncheon Meats | 21.00 mg | 5% |
| 3729 | Turkey breast, low salt, prepackaged or deli, luncheon meat | Sausages and Luncheon Meats | 21.00 mg | 5% |
| 3730 | Turkey, back, from whole bird, meat only, with added solution, raw | Poultry Products | 21.00 mg | 5% |
| 3731 | Turkey, dark meat from whole, meat only, with added solution, raw | Poultry Products | 21.00 mg | 5% |
| 3732 | Chicken, broilers or fryers, dark meat, drumstick, meat and skin, cooked, braised | Poultry Products | 21.00 mg | 5% |
| 3733 | Ostrich, oyster, raw | Poultry Products | 21.00 mg | 5% |
| 3734 | Pheasant, breast, meat only, raw | Poultry Products | 21.00 mg | 5% |
| 3735 | Lamb, New Zealand, imported, loin saddle, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3736 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3737 | Veal, breast, point half, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3738 | Lamb, ground, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3739 | Lamb, variety meats and by-products, tongue, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3740 | Lamb, variety meats and by-products, spleen, cooked, braised | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3741 | Lamb, variety meats and by-products, spleen, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3742 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3743 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3744 | Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled | Beef Products | 21.00 mg | 5% |
| 3745 | Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 21.00 mg | 5% |
| 3746 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 21.00 mg | 5% |
| 3747 | Blackberry juice, canned | Fruits and Fruit Juices | 21.00 mg | 5% |
| 3748 | Sausage, turkey, fresh, cooked | Sausages and Luncheon Meats | 21.00 mg | 5% |
| 3749 | Fish, whiting, mixed species, raw | Finfish and Shellfish Products | 21.00 mg | 5% |
| 3750 | Fish, monkfish, raw | Finfish and Shellfish Products | 21.00 mg | 5% |
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