Foods high in Magnesium

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 4101–4150 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
4101	Peas, edible-podded (snow peas), frozen, boiled, drained	Vegetables and Vegetable Products	28.00 mg	7%	CNF
4102	Celtuce, raw	Vegetables and Vegetable Products	28.00 mg	7%	CNF
4103	Cabbage, savoy, raw	Vegetables and Vegetable Products	28.00 mg	7%	CNF
4104	Pork, loin, sirloin steak, boneless, lean, roasted	Pork Products	28.00 mg	7%	CNF
4105	Pork, loin, rib steak (rib end), boneless, lean, broiled	Pork Products	28.00 mg	7%	CNF
4106	Pork, loin, whole, lean, roasted	Pork Products	28.00 mg	7%	CNF
4107	Pork, loin, whole, lean and fat, broiled	Pork Products	28.00 mg	7%	CNF
4108	Chicken, ground, lean, cooked	Poultry Products	28.00 mg	7%	CNF
4109	Chicken, broiler, breast, skinless, boneless, meat, raw	Poultry Products	28.00 mg	7%	CNF
4110	Turkey, all classes, heart, simmered	Poultry Products	28.00 mg	7%	CNF
4111	Squab (pigeon), breast, meat only, raw	Poultry Products	28.00 mg	7%	CNF
4112	Quail, breast, meat only, raw	Poultry Products	28.00 mg	7%	CNF
4113	Cheese, Mexican, queso anejo	Dairy and Egg Products	28.00 mg	7%	CNF
4114	Cheese, processed food, swiss, loaf	Dairy and Egg Products	28.00 mg	7%	CNF
4115	Cheese, provolone	Dairy and Egg Products	28.00 mg	7%	CNF
4116	Cheese, queso fresco, solid	Dairy and Egg Products	27.64 mg	7%	USDA_FF
4117	Beans, pinto, canned, sodium added, drained and rinsed	Legumes and Legume Products	27.49 mg	7%	USDA_FF
4118	Snapper, frozen, wild caught	Finfish and Shellfish Products	27.46 mg	7%	USDA_FF
4119	Blackeye pea, canned, sodium added, drained and rinsed	Legumes and Legume Products	27.26 mg	6%	USDA_FF
4120	Cheese, mozzarella, low moisture, part-skim	Dairy and Egg Products	27.20 mg	6%	USDA_FF
4121	Game meat, boar, wild, cooked, roasted	Lamb, Veal, and Game Products	27.00 mg	6%	USDA_SR
4122	Game meat, antelope, raw	Lamb, Veal, and Game Products	27.00 mg	6%	USDA_SR
4123	Veal, sirloin, separable lean and fat, cooked, braised	Lamb, Veal, and Game Products	27.00 mg	6%	USDA_SR
4124	Veal, shoulder, arm, separable lean only, cooked, roasted	Lamb, Veal, and Game Products	27.00 mg	6%	USDA_SR
4125	Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised	Lamb, Veal, and Game Products	27.00 mg	6%	USDA_SR
4126	Veal, loin, separable lean only, cooked, braised	Lamb, Veal, and Game Products	27.00 mg	6%	USDA_SR
4127	Veal, leg (top round), separable lean only, raw	Lamb, Veal, and Game Products	27.00 mg	6%	USDA_SR
4128	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	Legumes and Legume Products	27.00 mg	6%	USDA_SR
4129	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	Legumes and Legume Products	27.00 mg	6%	USDA_SR
4130	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	27.00 mg	6%	USDA_SR
4131	Fish, tilapia, raw	Finfish and Shellfish Products	27.00 mg	6%	USDA_SR
4132	Fish, salmon, Atlantic, farmed, raw	Finfish and Shellfish Products	27.00 mg	6%	USDA_SR
4133	Fish, whiting, mixed species, cooked, dry heat	Finfish and Shellfish Products	27.00 mg	6%	USDA_SR
4134	Fish, salmon, pink, raw	Finfish and Shellfish Products	27.00 mg	6%	USDA_SR
4135	Fish, ocean perch, Atlantic, cooked, dry heat	Finfish and Shellfish Products	27.00 mg	6%	USDA_SR
4136	Crackers, standard snack-type, regular, low salt	Baked Products	27.00 mg	6%	USDA_SR
4137	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Baked Products	27.00 mg	6%	USDA_SR
4138	Rolls, hard (includes kaiser)	Baked Products	27.00 mg	6%	USDA_SR
4139	Cookies, chocolate chip, refrigerated dough, baked	Baked Products	27.00 mg	6%	USDA_SR
4140	Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	27.00 mg	6%	USDA_SR
4141	Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted	Beef Products	27.00 mg	6%	USDA_SR
4142	Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled	Beef Products	27.00 mg	6%	USDA_SR
4143	Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled	Beef Products	27.00 mg	6%	USDA_SR
4144	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	27.00 mg	6%	USDA_SR
4145	Cereals, QUAKER, hominy grits, white, regular, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
4146	Cereals, QUAKER, hominy grits, white, quick, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
4147	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	27.00 mg	6%	USDA_SR
4148	Turkey, retail parts, breast, meat only, raw	Poultry Products	27.00 mg	6%	USDA_SR
4149	Turkey, retail parts, breast, meat only, with added solution, cooked, roasted	Poultry Products	27.00 mg	6%	USDA_SR
4150	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	27.00 mg	6%	USDA_SR

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Foods high in Magnesium

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