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 4151–4200 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4151 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 20.00 mg | 5% |
| 4152 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4153 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 20.00 mg | 5% |
| 4154 | Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 20.00 mg | 5% |
| 4155 | Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 20.00 mg | 5% |
| 4156 | Beef, chuck for stew, separable lean and fat, select, raw | Beef Products | 20.00 mg | 5% |
| 4157 | Fast foods, grilled chicken in tortilla, with lettuce, cheese, and ranch sauce | Fast Foods | 20.00 mg | 5% |
| 4158 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 20.00 mg | 5% |
| 4159 | WEND'YS, Crispy Chicken Sandwich | Fast Foods | 20.00 mg | 5% |
| 4160 | KFC, Fried Chicken, EXTRA CRISPY, Thigh, meat and skin with breading | Fast Foods | 20.00 mg | 5% |
| 4161 | KFC, Fried Chicken, ORIGINAL RECIPE, Thigh, meat only, skin and breading removed | Fast Foods | 20.00 mg | 5% |
| 4162 | McDONALD'S, BIG MAC | Fast Foods | 20.00 mg | 5% |
| 4163 | SUBWAY, roast beef sub on white bread with lettuce and tomato | Fast Foods | 20.00 mg | 5% |
| 4164 | SUBWAY, black forest ham sub on white bread with lettuce and tomato | Fast Foods | 20.00 mg | 5% |
| 4165 | Fast foods, submarine sandwich, ham on white bread with lettuce and tomato | Fast Foods | 20.00 mg | 5% |
| 4166 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 20.00 mg | 5% |
| 4167 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 20.00 mg | 5% |
| 4168 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4169 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4170 | Beef, chuck, blade roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4171 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, cooked | Beef Products | 20.00 mg | 5% |
| 4172 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, cooked | Beef Products | 20.00 mg | 5% |
| 4173 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 20.00 mg | 5% |
| 4174 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4175 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4176 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4177 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4178 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4179 | Tomato products, canned, sauce, with tomato tidbits | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4180 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4181 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4182 | Celeriac, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4183 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4184 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 20.00 mg | 5% |
| 4185 | McDONALD'S, Cheeseburger | Fast Foods | 20.00 mg | 5% |
| 4186 | Fast Foods, crispy chicken filet sandwich, with lettuce and mayonnaise | Fast Foods | 20.00 mg | 5% |
| 4187 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 20.00 mg | 5% |
| 4188 | Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato | Fast Foods | 20.00 mg | 5% |
| 4189 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched | Snacks | 20.00 mg | 5% |
| 4190 | Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4191 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, cooked | Beef Products | 20.00 mg | 5% |
| 4192 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 20.00 mg | 5% |
| 4193 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4194 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4195 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4196 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4197 | DENNY'S, onion rings | Restaurant Foods | 20.00 mg | 5% |
| 4198 | Rennin, chocolate, dry mix, prepared with whole milk | Sweets | 20.00 mg | 5% |
| 4199 | Puddings, chocolate, dry mix, regular, prepared with whole milk | Sweets | 20.00 mg | 5% |
| 4200 | Beef, tenderloin, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 20.00 mg | 5% |
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