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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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Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 4151–4200 of 12,978 foods

# Food Category Per 100 g % DV Source
4151 Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, cooked, fast fried Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4152 Lamb, New Zealand, imported, loin chop, separable lean only, cooked, fast fried Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4153 Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4154 Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, broiled Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4155 Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4156 Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4157 Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, raw Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4158 Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4159 Crustaceans, crayfish, mixed species, wild, raw Finfish and Shellfish Products 27.00 mg 6% USDA_SR
4160 Fish, catfish, channel, cooked, breaded and fried Finfish and Shellfish Products 27.00 mg 6% USDA_SR
4161 Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, cooked, broiled Beef Products 27.00 mg 6% USDA_SR
4162 Bananas, raw Fruits and Fruit Juices 27.00 mg 6% USDA_SR
4163 Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt Breakfast Cereals 27.00 mg 6% USDA_SR
4164 Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry Breakfast Cereals 27.00 mg 6% USDA_SR
4165 Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry Breakfast Cereals 27.00 mg 6% USDA_SR
4166 Game meat, caribou, cooked, roasted Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4167 Veal, sirloin, separable lean only, cooked, roasted Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4168 Beans, kidney, all types, mature seeds, canned Legumes and Legume Products 27.00 mg 6% USDA_SR
4169 Fish, rockfish, Pacific, mixed species, raw Finfish and Shellfish Products 27.00 mg 6% USDA_SR
4170 Fish, pompano, florida, raw Finfish and Shellfish Products 27.00 mg 6% USDA_SR
4171 Horseradish, prepared Spices and Herbs 27.00 mg 6% USDA_SR
4172 Cheese, low-sodium, cheddar or colby Dairy and Egg Products 27.00 mg 6% USDA_SR
4173 Cheese, cheddar (Includes foods for USDA's Food Distribution Program) Dairy and Egg Products 27.00 mg 6% USDA_SR
4174 Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted Beef Products 27.00 mg 6% USDA_SR
4175 LITTLE CAESARS 14" Pepperoni Pizza, Large Deep Dish Crust Fast Foods 27.00 mg 6% USDA_SR
4176 Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled Beef Products 27.00 mg 6% USDA_SR
4177 Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled Beef Products 27.00 mg 6% USDA_SR
4178 Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted Beef Products 27.00 mg 6% USDA_SR
4179 Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw Beef Products 27.00 mg 6% USDA_SR
4180 Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry Breakfast Cereals 27.00 mg 6% USDA_SR
4181 Macaroni and cheese loaf, chicken, pork and beef Sausages and Luncheon Meats 27.00 mg 6% USDA_SR
4182 Turkey, whole, meat and skin, with added solution, roasted Poultry Products 27.00 mg 6% USDA_SR
4183 Turkey, whole, meat only, with added solution, roasted Poultry Products 27.00 mg 6% USDA_SR
4184 Leavening agents, baking powder, double-acting, sodium aluminum sulfate Baked Products 27.00 mg 6% USDA_SR
4185 Cookies, fig bars Baked Products 27.00 mg 6% USDA_SR
4186 Game meat, bison, top round, separable lean only, 1" steak, raw Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4187 Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4188 Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw Lamb, Veal, and Game Products 27.00 mg 6% USDA_SR
4189 MORI-NU, Tofu, silken, extra firm Legumes and Legume Products 27.00 mg 6% USDA_SR
4190 MORI-NU, Tofu, silken, firm Legumes and Legume Products 27.00 mg 6% USDA_SR
4191 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Legumes and Legume Products 27.00 mg 6% USDA_SR
4192 Cheese, dry white, queso seco Dairy and Egg Products 27.00 mg 6% USDA_SR
4193 Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Beef Products 27.00 mg 6% USDA_SR
4194 Pizza, pepperoni topping, regular crust, frozen, cooked Fast Foods 27.00 mg 6% USDA_SR
4195 LITTLE CAESARS 14" Cheese Pizza, Large Deep Dish Crust Fast Foods 27.00 mg 6% USDA_SR
4196 Fish, monkfish, cooked, dry heat Finfish and Shellfish Products 27.00 mg 6% USDA_SR
4197 Fish, tuna, light, canned in water, without salt, drained solids Finfish and Shellfish Products 27.00 mg 6% USDA_SR
4198 Bread, naan, plain, commercially prepared, refrigerated Baked Products 27.00 mg 6% USDA_SR
4199 Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned Beef Products 27.00 mg 6% USDA_SR
4200 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey Breakfast Cereals 27.00 mg 6% USDA_SR

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