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 3801–3850 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3801 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3802 | Lamb, variety meats and by-products, pancreas, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3803 | Game meat, rabbit, domesticated, composite of cuts, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3804 | Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3805 | Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3806 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3807 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3808 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3809 | Chicken, capons, meat and skin and giblets and neck, raw | Poultry Products | 21.00 mg | 5% |
| 3810 | Chicken, roasting, meat only, cooked, roasted | Poultry Products | 21.00 mg | 5% |
| 3811 | Chicken, broilers or fryers, wing, meat only, cooked, roasted | Poultry Products | 21.00 mg | 5% |
| 3812 | Chicken, broilers or fryers, wing, meat only, cooked, fried | Poultry Products | 21.00 mg | 5% |
| 3813 | Chicken, broilers or fryers, thigh, meat only, cooked, stewed | Poultry Products | 21.00 mg | 5% |
| 3814 | Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter | Poultry Products | 21.00 mg | 5% |
| 3815 | Chicken, broilers or fryers, leg, meat only, cooked, stewed | Poultry Products | 21.00 mg | 5% |
| 3816 | Chicken, broilers or fryers, drumstick, meat only, cooked, stewed | Poultry Products | 21.00 mg | 5% |
| 3817 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 21.00 mg | 5% |
| 3818 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 21.00 mg | 5% |
| 3819 | Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 21.00 mg | 5% |
| 3820 | Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 21.00 mg | 5% |
| 3821 | Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 21.00 mg | 5% |
| 3822 | Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 21.00 mg | 5% |
| 3823 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 21.00 mg | 5% |
| 3824 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 21.00 mg | 5% |
| 3825 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 21.00 mg | 5% |
| 3826 | LEAN POCKETS, Ham N Cheddar | Meals, Entrees, and Side Dishes | 21.00 mg | 5% |
| 3827 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 21.00 mg | 5% |
| 3828 | Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased | Meals, Entrees, and Side Dishes | 21.00 mg | 5% |
| 3829 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 21.00 mg | 5% |
| 3830 | McDONALD'S, DOUBLE QUARTER POUNDER with Cheese | Fast Foods | 21.00 mg | 5% |
| 3831 | McDONALD'S, Double Cheeseburger | Fast Foods | 21.00 mg | 5% |
| 3832 | Fast foods, griddle cake sandwich, egg, cheese, and bacon | Fast Foods | 21.00 mg | 5% |
| 3833 | PIZZA HUT 12" Cheese Pizza, Pan Crust | Fast Foods | 21.00 mg | 5% |
| 3834 | Fast foods, english muffin, with cheese and sausage | Fast Foods | 21.00 mg | 5% |
| 3835 | Fish, haddock, raw | Finfish and Shellfish Products | 21.00 mg | 5% |
| 3836 | Wasabi | Soups, Sauces, and Gravies | 21.00 mg | 5% |
| 3837 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 21.00 mg | 5% |
| 3838 | Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled | Beef Products | 21.00 mg | 5% |
| 3839 | Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked | Beef Products | 21.00 mg | 5% |
| 3840 | Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 21.00 mg | 5% |
| 3841 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 21.00 mg | 5% |
| 3842 | Bratwurst, pork, cooked | Sausages and Luncheon Meats | 21.00 mg | 5% |
| 3843 | Turkey, drumstick, from whole bird, meat only, with added solution, raw | Poultry Products | 21.00 mg | 5% |
| 3844 | Chicken, broilers or fryers, rotisserie, original seasoning, back, meat only, cooked | Poultry Products | 21.00 mg | 5% |
| 3845 | Turkey breast, pre-basted, meat and skin, cooked, roasted | Poultry Products | 21.00 mg | 5% |
| 3846 | Turkey, all classes, wing, meat and skin, raw | Poultry Products | 21.00 mg | 5% |
| 3847 | Turkey, all classes, leg, meat and skin, raw | Poultry Products | 21.00 mg | 5% |
| 3848 | Turkey, all classes, heart, raw | Poultry Products | 21.00 mg | 5% |
| 3849 | Turkey, all classes, gizzard, cooked, simmered | Poultry Products | 21.00 mg | 5% |
| 3850 | Chicken, broilers or fryers, meat only, cooked, stewed | Poultry Products | 21.00 mg | 5% |
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