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 3951–4000 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3951 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 21.00 mg | 5% |
| 3952 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 21.00 mg | 5% |
| 3953 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 21.00 mg | 5% |
| 3954 | Beef, variety meats and by-products, heart, raw | Beef Products | 21.00 mg | 5% |
| 3955 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3956 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3957 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3958 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 3959 | Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw | Pork Products | 21.00 mg | 5% |
| 3960 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution cooked, braised | Pork Products | 21.00 mg | 5% |
| 3961 | Pork, cured, ham with natural juices, rump, bone-in, separable lean only, unheated | Pork Products | 21.00 mg | 5% |
| 3962 | Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated | Pork Products | 21.00 mg | 5% |
| 3963 | Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 21.00 mg | 5% |
| 3964 | HORMEL ALWAYS TENDER, Boneless Pork Loin, Fresh Pork | Pork Products | 21.00 mg | 5% |
| 3965 | HORMEL ALWAYS TENDER, Center Cut Chops, Fresh Pork | Pork Products | 21.00 mg | 5% |
| 3966 | HORMEL ALWAYS TENDER, Pork Tenderloin, Peppercorn-Flavored | Pork Products | 21.00 mg | 5% |
| 3967 | Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted | Pork Products | 21.00 mg | 5% |
| 3968 | Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 21.00 mg | 5% |
| 3969 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 21.00 mg | 5% |
| 3970 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 21.00 mg | 5% |
| 3971 | Pork, fresh, leg (ham), shank half, separable lean only, raw | Pork Products | 21.00 mg | 5% |
| 3972 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 21.00 mg | 5% |
| 3973 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 21.00 mg | 5% |
| 3974 | Pork, cured, ham, low sodium, lean and fat, cooked | Pork Products | 21.00 mg | 5% |
| 3975 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 21.00 mg | 5% |
| 3976 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 21.00 mg | 5% |
| 3977 | Chokecherries, raw, pitted (Shoshone Bannock) | American Indian/Alaska Native Foods | 21.00 mg | 5% |
| 3978 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 21.00 mg | 5% |
| 3979 | Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted | Pork Products | 21.00 mg | 5% |
| 3980 | Pork, fresh, loin, country-style ribs, separable lean and fat, raw | Pork Products | 21.00 mg | 5% |
| 3981 | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw | Pork Products | 21.00 mg | 5% |
| 3982 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 21.00 mg | 5% |
| 3983 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 21.00 mg | 5% |
| 3984 | Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled | Pork Products | 21.00 mg | 5% |
| 3985 | Pork, fresh, shoulder, whole, separable lean only, raw | Pork Products | 21.00 mg | 5% |
| 3986 | Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 21.00 mg | 5% |
| 3987 | Pork, fresh, loin, whole, separable lean and fat, raw | Pork Products | 21.00 mg | 5% |
| 3988 | Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw | Pork Products | 21.00 mg | 5% |
| 3989 | Soursop, raw | Fruits and Fruit Juices | 21.00 mg | 5% |
| 3990 | Restaurant, Latino, empanadas, beef, prepared | Restaurant Foods | 21.00 mg | 5% |
| 3991 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 21.00 mg | 5% |
| 3992 | Lamb, New Zealand, imported, square-cut shoulder, separable lean only, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 3993 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 20.00 mg | 5% |
| 3994 | Pie, coconut creme, commercially prepared | Baked Products | 20.00 mg | 5% |
| 3995 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 20.00 mg | 5% |
| 3996 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 20.00 mg | 5% |
| 3997 | Lamb, Australian, imported, fresh, external fat, cooked | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 3998 | Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 3999 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4000 | Beverages, CYTOSPORT, Muscle Milk, ready-to-drink | Beverages | 20.00 mg | 5% |
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