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 4001–4050 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4001 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 4002 | CRACKER BARREL, chicken tenderloin platter, fried | Restaurant Foods | 28.00 mg | 7% | USDA_SR |
| 4003 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 28.00 mg | 7% | USDA_SR |
| 4004 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 28.00 mg | 7% | USDA_SR |
| 4005 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 4006 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 4007 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, broiled | Pork Products | 28.00 mg | 7% | USDA_SR |
| 4008 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 28.00 mg | 7% | USDA_SR |
| 4009 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 4010 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 28.00 mg | 7% | USDA_SR |
| 4011 | T.G.I. FRIDAY'S, chicken fingers, from kids' menu | Restaurant Foods | 28.00 mg | 7% | USDA_SR |
| 4012 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 28.00 mg | 7% | USDA_SR |
| 4013 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 28.00 mg | 7% | USDA_SR |
| 4014 | Beef, round, full cut, separable lean only, trimmed to 1/4" fat, select, cooked, broiled | Beef Products | 28.00 mg | 7% | USDA_SR |
| 4015 | Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Beef Products | 28.00 mg | 7% | USDA_SR |
| 4016 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 4017 | Pork, fresh, loin, sirloin (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 28.00 mg | 7% | USDA_SR |
| 4018 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled | Pork Products | 28.00 mg | 7% | USDA_SR |
| 4019 | Pork, fresh, loin, whole, separable lean only, cooked, roasted | Pork Products | 28.00 mg | 7% | USDA_SR |
| 4020 | Plantains, green, boiled | Fruits and Fruit Juices | 28.00 mg | 7% | USDA_SR |
| 4021 | Snacks, corn-based, extruded, onion-flavor | Snacks | 28.00 mg | 7% | USDA_SR |
| 4022 | Bread, potato | Baked Products | 28.00 mg | 7% | USDA_SR |
| 4023 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 28.00 mg | 7% | USDA_SR |
| 4024 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, pan-broiled | Pork Products | 28.00 mg | 7% | USDA_SR |
| 4025 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled | Pork Products | 28.00 mg | 7% | USDA_SR |
| 4026 | Pork, fresh, loin, whole, separable lean and fat, cooked, broiled | Pork Products | 28.00 mg | 7% | USDA_SR |
| 4027 | Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated | Sweets | 28.00 mg | 7% | USDA_SR |
| 4028 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 28.00 mg | 7% | USDA_SR |
| 4029 | Fish, salmon, coho (silver), raw (Alaska Native) | American Indian/Alaska Native Foods | 28.00 mg | 7% | USDA_SR |
| 4030 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 28.00 mg | 7% | USDA_SR |
| 4031 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 28.00 mg | 7% | USDA_SR |
| 4032 | Fish, trout, brook, raw | Finfish and Shellfish Products | 28.00 mg | 7% | CNF |
| 4033 | Babyfood, snack, biscuit, rice | Babyfoods | 28.00 mg | 7% | CNF |
| 4034 | Dessert, frozen, ice cream bar or stick, chocolate covered | Sweets | 28.00 mg | 7% | CNF |
| 4035 | Pork, composite cuts, leg, loin and shoulder, lean, cooked | Pork Products | 28.00 mg | 7% | CNF |
| 4036 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 28.00 mg | 7% | CNF |
| 4037 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 28.00 mg | 7% | CNF |
| 4038 | Fast foods, entree, chicken, breaded and fried, breast, meat only, skin and breading removed | Fast Foods | 28.00 mg | 7% | CNF |
| 4039 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 4040 | Bread, potato | Baked Products | 28.00 mg | 7% | CNF |
| 4041 | Muffin, chocolate chip, commercial | Baked Products | 28.00 mg | 7% | CNF |
| 4042 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 4043 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 4044 | Cheese, provolone, reduced fat | Dairy and Egg Products | 28.00 mg | 7% | CNF |
| 4045 | Fast foods, chicken tenders, breaded | Fast Foods | 28.00 mg | 7% | CNF |
| 4046 | Beef, hip, inside (top) round roast, boneless, lean, cooked, roasted | Beef Products | 28.00 mg | 7% | CNF |
| 4047 | Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 28.00 mg | 7% | CNF |
| 4048 | Fish, cisco (lake herring, tullibee), native, baked | Finfish and Shellfish Products | 28.00 mg | 7% | CNF |
| 4049 | Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated | Sweets | 28.00 mg | 7% | CNF |
| 4050 | Game meat, deer (venison), shoulder clod roast, lean, braised | Lamb, Veal and Game | 28.00 mg | 7% | CNF |
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