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 3851–3900 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3851 | Chicken, broilers or fryers, meat and skin, cooked, fried, batter | Poultry Products | 21.00 mg | 5% |
| 3852 | Cheese, limburger | Dairy and Egg Products | 21.00 mg | 5% |
| 3853 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 21.00 mg | 5% |
| 3854 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 21.00 mg | 5% |
| 3855 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 21.00 mg | 5% |
| 3856 | Beef, chuck for stew, separable lean and fat, all grades, raw | Beef Products | 21.00 mg | 5% |
| 3857 | Turkey, retail parts, thigh, meat and skin, cooked, roasted | Poultry Products | 21.00 mg | 5% |
| 3858 | Turkey, retail parts, drumstick, meat and skin, raw | Poultry Products | 21.00 mg | 5% |
| 3859 | Turkey, thigh, from whole bird, meat only, with added solution, raw | Poultry Products | 21.00 mg | 5% |
| 3860 | Chicken, broiler, rotisserie, BBQ, thigh, meat and skin | Poultry Products | 21.00 mg | 5% |
| 3861 | Chicken, broilers or fryers, rotisserie, original seasoning, thigh, meat only, cooked | Poultry Products | 21.00 mg | 5% |
| 3862 | Chicken, broiler, rotisserie, BBQ, thigh, meat only | Poultry Products | 21.00 mg | 5% |
| 3863 | Chicken, ground, raw | Poultry Products | 21.00 mg | 5% |
| 3864 | Chicken, wing, frozen, glazed, barbecue flavored, heated (conventional oven) | Poultry Products | 21.00 mg | 5% |
| 3865 | Chicken, cornish game hens, meat only, raw | Poultry Products | 21.00 mg | 5% |
| 3866 | Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, batter | Poultry Products | 21.00 mg | 5% |
| 3867 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 21.00 mg | 5% |
| 3868 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 21.00 mg | 5% |
| 3869 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 21.00 mg | 5% |
| 3870 | Beef, chuck for stew, separable lean and fat, choice, raw | Beef Products | 21.00 mg | 5% |
| 3871 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 21.00 mg | 5% |
| 3872 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 21.00 mg | 5% |
| 3873 | WENDY'S, Double Stack, with cheese | Fast Foods | 21.00 mg | 5% |
| 3874 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 21.00 mg | 5% |
| 3875 | POPEYES, Fried Chicken, Mild, Thigh, meat and skin with breading | Fast Foods | 21.00 mg | 5% |
| 3876 | TACO BELL, Soft Taco with steak | Fast Foods | 21.00 mg | 5% |
| 3877 | McDONALD'S, Hamburger | Fast Foods | 21.00 mg | 5% |
| 3878 | Ice creams, vanilla, fat free | Sweets | 21.00 mg | 5% |
| 3879 | Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 21.00 mg | 5% |
| 3880 | Beef, brisket, whole, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 21.00 mg | 5% |
| 3881 | Beef, chopped, cured, smoked | Sausages and Luncheon Meats | 21.00 mg | 5% |
| 3882 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 21.00 mg | 5% |
| 3883 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3884 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3885 | Shallots, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3886 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3887 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3888 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3889 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3890 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3891 | PIZZA HUT 14" Sausage Pizza, Pan Crust | Fast Foods | 21.00 mg | 5% |
| 3892 | Fast Foods, Fried Chicken, Thigh, meat only, skin and breading removed | Fast Foods | 21.00 mg | 5% |
| 3893 | KFC, Fried Chicken, EXTRA CRISPY, Drumstick, meat and skin with breading | Fast Foods | 21.00 mg | 5% |
| 3894 | WENDY'S, Jr. Hamburger, without cheese | Fast Foods | 21.00 mg | 5% |
| 3895 | Fast foods, cheeseburger, double, regular patty and bun, with condiments | Fast Foods | 21.00 mg | 5% |
| 3896 | Syrup, maple, Canadian | Sweets | 21.00 mg | 5% |
| 3897 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 21.00 mg | 5% |
| 3898 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, choice, cooked | Beef Products | 21.00 mg | 5% |
| 3899 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked | Beef Products | 21.00 mg | 5% |
| 3900 | Yam, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
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