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 3901–3950 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3901 | Watercress, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3902 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3903 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3904 | Cassava, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3905 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3906 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3907 | Papayas, raw | Fruits and Fruit Juices | 21.00 mg | 5% |
| 3908 | Restaurant, family style, shrimp, breaded and fried | Restaurant Foods | 21.00 mg | 5% |
| 3909 | Potsticker or wonton, pork and vegetable, frozen, unprepared | Meals, Entrees, and Side Dishes | 21.00 mg | 5% |
| 3910 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 21.00 mg | 5% |
| 3911 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 21.00 mg | 5% |
| 3912 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 21.00 mg | 5% |
| 3913 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 21.00 mg | 5% |
| 3914 | Syrups, maple | Sweets | 21.00 mg | 5% |
| 3915 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 21.00 mg | 5% |
| 3916 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 21.00 mg | 5% |
| 3917 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 21.00 mg | 5% |
| 3918 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 21.00 mg | 5% |
| 3919 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 21.00 mg | 5% |
| 3920 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 21.00 mg | 5% |
| 3921 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 21.00 mg | 5% |
| 3922 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 21.00 mg | 5% |
| 3923 | Beef, variety meats and by-products, pancreas, cooked, braised | Beef Products | 21.00 mg | 5% |
| 3924 | Beef, variety meats and by-products, heart, cooked, simmered | Beef Products | 21.00 mg | 5% |
| 3925 | Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 21.00 mg | 5% |
| 3926 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3927 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3928 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3929 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, raw | Pork Products | 21.00 mg | 5% |
| 3930 | Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 21.00 mg | 5% |
| 3931 | Pork, cured, ham -- water added, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 21.00 mg | 5% |
| 3932 | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated | Pork Products | 21.00 mg | 5% |
| 3933 | Loganberries, frozen | Fruits and Fruit Juices | 21.00 mg | 5% |
| 3934 | Pretzels, soft | Snacks | 21.00 mg | 5% |
| 3935 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 21.00 mg | 5% |
| 3936 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 21.00 mg | 5% |
| 3937 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 21.00 mg | 5% |
| 3938 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 21.00 mg | 5% |
| 3939 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 21.00 mg | 5% |
| 3940 | Snacks, beef sticks, smoked | Snacks | 21.00 mg | 5% |
| 3941 | Frostings, chocolate, creamy, ready-to-eat | Sweets | 21.00 mg | 5% |
| 3942 | Puddings, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 21.00 mg | 5% |
| 3943 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 21.00 mg | 5% |
| 3944 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 21.00 mg | 5% |
| 3945 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 21.00 mg | 5% |
| 3946 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 21.00 mg | 5% |
| 3947 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 21.00 mg | 5% |
| 3948 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 21.00 mg | 5% |
| 3949 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 21.00 mg | 5% |
| 3950 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 21.00 mg | 5% |
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