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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4001 | Beef, New Zealand, imported, brisket point end, separable lean and fat, raw | Beef Products | 20.00 mg | 5% |
| 4002 | Beef, New Zealand, imported, striploin, separable lean only, raw | Beef Products | 20.00 mg | 5% |
| 4003 | Beef, New Zealand, imported, ribs prepared, raw | Beef Products | 20.00 mg | 5% |
| 4004 | Beef, New Zealand, imported, hind shin, separable lean only, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4005 | Beef, New Zealand, imported, cube roll, separable lean only, raw | Beef Products | 20.00 mg | 5% |
| 4006 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 20.00 mg | 5% |
| 4007 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 20.00 mg | 5% |
| 4008 | Turkey, white, rotisserie, deli cut | Sausages and Luncheon Meats | 20.00 mg | 5% |
| 4009 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 20.00 mg | 5% |
| 4010 | Salami, dry or hard, pork, beef | Sausages and Luncheon Meats | 20.00 mg | 5% |
| 4011 | Peppered loaf, pork, beef | Sausages and Luncheon Meats | 20.00 mg | 5% |
| 4012 | Roast beef, deli style, prepackaged, sliced | Sausages and Luncheon Meats | 20.00 mg | 5% |
| 4013 | Chicken, dark meat, drumstick, meat and skin, with added solution, cooked, braised | Poultry Products | 20.00 mg | 5% |
| 4014 | Ostrich, ground, raw | Poultry Products | 20.00 mg | 5% |
| 4015 | Pheasant, raw, meat only | Poultry Products | 20.00 mg | 5% |
| 4016 | Pheasant, raw, meat and skin | Poultry Products | 20.00 mg | 5% |
| 4017 | Duck, wild, meat and skin, raw | Poultry Products | 20.00 mg | 5% |
| 4018 | Chicken, capons, giblets, cooked, simmered | Poultry Products | 20.00 mg | 5% |
| 4019 | Lamb, New Zealand, imported, neck chops, separable lean only, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4020 | Lamb, New Zealand, imported, heart, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4021 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4022 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4023 | Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4024 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4025 | Veal, breast, whole, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4026 | Lamb, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4027 | Game meat, rabbit, domesticated, composite of cuts, cooked, stewed | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4028 | Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4029 | Lamb, New Zealand, imported, fore-shank, separable lean only, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4030 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4031 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 20.00 mg | 5% |
| 4032 | Fish, cod, Pacific, raw (may have been previously frozen) | Finfish and Shellfish Products | 20.00 mg | 5% |
| 4033 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4034 | Beef, ground, 75% lean meat / 25% fat, patty, cooked, pan-broiled | Beef Products | 20.00 mg | 5% |
| 4035 | Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled | Beef Products | 20.00 mg | 5% |
| 4036 | Beef, ground, 85% lean meat / 15% fat, loaf, cooked, baked | Beef Products | 20.00 mg | 5% |
| 4037 | Beef, ground, 90% lean meat / 10% fat, raw | Beef Products | 20.00 mg | 5% |
| 4038 | Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4039 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 20.00 mg | 5% |
| 4040 | Blackberries, raw | Fruits and Fruit Juices | 20.00 mg | 5% |
| 4041 | Ham, smoked, extra lean, low sodium | Sausages and Luncheon Meats | 20.00 mg | 5% |
| 4042 | Lebanon bologna, beef | Sausages and Luncheon Meats | 20.00 mg | 5% |
| 4043 | Sausage, pork, chorizo, link or ground, raw | Sausages and Luncheon Meats | 20.00 mg | 5% |
| 4044 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4045 | Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, raw | Lamb, Veal, and Game Products | 20.00 mg | 5% |
| 4046 | Salmon nuggets, cooked as purchased, unheated | Finfish and Shellfish Products | 20.00 mg | 5% |
| 4047 | Salmon nuggets, breaded, frozen, heated | Finfish and Shellfish Products | 20.00 mg | 5% |
| 4048 | Chicken, stewing, giblets, cooked, simmered | Poultry Products | 20.00 mg | 5% |
| 4049 | Chicken, stewing, meat and skin, and giblets and neck, raw | Poultry Products | 20.00 mg | 5% |
| 4050 | Chicken, roasting, dark meat, meat only, cooked, roasted | Poultry Products | 20.00 mg | 5% |
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