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 4201–4250 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4201 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 20.00 mg | 5% |
| 4202 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 20.00 mg | 5% |
| 4203 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 20.00 mg | 5% |
| 4204 | Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 20.00 mg | 5% |
| 4205 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4206 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4207 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4208 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 20.00 mg | 5% |
| 4209 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 20.00 mg | 5% |
| 4210 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4211 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 20.00 mg | 5% |
| 4212 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4213 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 20.00 mg | 5% |
| 4214 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4215 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked | Beef Products | 20.00 mg | 5% |
| 4216 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked | Beef Products | 20.00 mg | 5% |
| 4217 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 20.00 mg | 5% |
| 4218 | Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned | Beef Products | 20.00 mg | 5% |
| 4219 | Cauliflower, green, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4220 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 4221 | Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 20.00 mg | 5% |
| 4222 | Mango, dried, sweetened | Fruits and Fruit Juices | 20.00 mg | 5% |
| 4223 | Sandwich spread, meatless | Legumes and Legume Products | 20.00 mg | 5% |
| 4224 | APPLEBEE'S, fish, hand battered | Restaurant Foods | 20.00 mg | 5% |
| 4225 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 20.00 mg | 5% |
| 4226 | Agutuk, meat-caribou (Alaskan ice cream) (Alaska Native) | American Indian/Alaska Native Foods | 20.00 mg | 5% |
| 4227 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 20.00 mg | 5% |
| 4228 | Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 | Sweets | 20.00 mg | 5% |
| 4229 | Rennin, chocolate, dry mix, prepared with 2% milk | Sweets | 20.00 mg | 5% |
| 4230 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 20.00 mg | 5% |
| 4231 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 20.00 mg | 5% |
| 4232 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4233 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 20.00 mg | 5% |
| 4234 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 20.00 mg | 5% |
| 4235 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 20.00 mg | 5% |
| 4236 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 20.00 mg | 5% |
| 4237 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 20.00 mg | 5% |
| 4238 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4239 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 20.00 mg | 5% |
| 4240 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4241 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4242 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4243 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4244 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 20.00 mg | 5% |
| 4245 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 20.00 mg | 5% |
| 4246 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4247 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4248 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4249 | Beef, brisket, whole, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 20.00 mg | 5% |
| 4250 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, cooked | Beef Products | 20.00 mg | 5% |
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