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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4101 | Cheese, camembert | Dairy and Egg Products | 20.00 mg | 5% |
| 4102 | Cheese, brie | Dairy and Egg Products | 20.00 mg | 5% |
| 4103 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 20.00 mg | 5% |
| 4104 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 20.00 mg | 5% |
| 4105 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 20.00 mg | 5% |
| 4106 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 20.00 mg | 5% |
| 4107 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 20.00 mg | 5% |
| 4108 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 20.00 mg | 5% |
| 4109 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 20.00 mg | 5% |
| 4110 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 20.00 mg | 5% |
| 4111 | Lasagna with meat sauce, frozen, prepared | Meals, Entrees, and Side Dishes | 20.00 mg | 5% |
| 4112 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 20.00 mg | 5% |
| 4113 | Egg rolls, pork, refrigerated, heated | Meals, Entrees, and Side Dishes | 20.00 mg | 5% |
| 4114 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 20.00 mg | 5% |
| 4115 | BURGER KING, Hash Brown Rounds | Fast Foods | 20.00 mg | 5% |
| 4116 | Fast foods, english muffin, with egg, cheese, and canadian bacon | Fast Foods | 20.00 mg | 5% |
| 4117 | Fast foods, biscuit, with ham | Fast Foods | 20.00 mg | 5% |
| 4118 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 20.00 mg | 5% |
| 4119 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 20.00 mg | 5% |
| 4120 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 20.00 mg | 5% |
| 4121 | Crackers, water biscuits | Baked Products | 20.00 mg | 5% |
| 4122 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4123 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4124 | Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled | Beef Products | 20.00 mg | 5% |
| 4125 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 20.00 mg | 5% |
| 4126 | Frankfurter, chicken | Sausages and Luncheon Meats | 20.00 mg | 5% |
| 4127 | Turkey, retail parts, thigh, meat and skin, raw | Poultry Products | 20.00 mg | 5% |
| 4128 | Turkey roast, boneless, frozen, seasoned, light and dark meat, raw | Poultry Products | 20.00 mg | 5% |
| 4129 | Chicken, broilers or fryers, light meat, meat and skin, cooked, stewed | Poultry Products | 20.00 mg | 5% |
| 4130 | Chicken, broilers or fryers, meat and skin, raw | Poultry Products | 20.00 mg | 5% |
| 4131 | Ice cream sundae cone | Dairy and Egg Products | 20.00 mg | 5% |
| 4132 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4133 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4134 | Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4135 | Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4136 | Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4137 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4138 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 20.00 mg | 5% |
| 4139 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 20.00 mg | 5% |
| 4140 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 20.00 mg | 5% |
| 4141 | Chicken, wing, frozen, glazed, barbecue flavored | Poultry Products | 20.00 mg | 5% |
| 4142 | Turkey, canned, meat only, with broth | Poultry Products | 20.00 mg | 5% |
| 4143 | Chicken, broilers or fryers, back, meat and skin, cooked, roasted | Poultry Products | 20.00 mg | 5% |
| 4144 | Chicken, broilers or fryers, dark meat, meat only, cooked, stewed | Poultry Products | 20.00 mg | 5% |
| 4145 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, batter | Poultry Products | 20.00 mg | 5% |
| 4146 | Chicken, heart, all classes, cooked, simmered | Poultry Products | 20.00 mg | 5% |
| 4147 | Chicken, broilers or fryers, meat and skin and giblets and neck, raw | Poultry Products | 20.00 mg | 5% |
| 4148 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 20.00 mg | 5% |
| 4149 | Cheese, ricotta, whole milk | Dairy and Egg Products | 20.00 mg | 5% |
| 4150 | Cheese, mozzarella, whole milk | Dairy and Egg Products | 20.00 mg | 5% |
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