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 4251–4300 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
4251	Sweet potato, cooked, baked in skin, flesh, with salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4252	Potatoes, microwaved, cooked in skin, flesh and skin, without salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4253	Rice, white, long-grain, parboiled, unenriched, dry	Cereal Grains and Pasta	27.00 mg	6%	USDA_SR
4254	Rice, white, long-grain, parboiled, enriched, dry	Cereal Grains and Pasta	27.00 mg	6%	USDA_SR
4255	Popcorn, sugar syrup/caramel, fat-free	Snacks	27.00 mg	6%	USDA_SR
4256	Pork, ground, 96% lean / 4% fat, cooked, crumbles	Pork Products	27.00 mg	6%	USDA_SR
4257	Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled	Pork Products	27.00 mg	6%	USDA_SR
4258	Cheese, muenster, low fat	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4259	Babyfood, baked product, finger snacks cereal fortified	Baby Foods	27.00 mg	6%	USDA_SR
4260	Restaurant, family style, sirloin steak	Restaurant Foods	27.00 mg	6%	USDA_SR
4261	Chokecherries, raw, pitted (Northern Plains Indians)	American Indian/Alaska Native Foods	27.00 mg	6%	USDA_SR
4262	Frozen yogurts, chocolate, soft-serve	Sweets	27.00 mg	6%	USDA_SR
4263	Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars	Sweets	27.00 mg	6%	USDA_SR
4264	Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	27.00 mg	6%	USDA_SR
4265	Sweet potato, cooked, baked in skin, flesh, without salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4266	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4267	Artichokes, (globe or french), frozen, unprepared	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4268	Alfalfa seeds, sprouted, raw	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
4269	Canadian bacon, cooked, pan-fried	Pork Products	27.00 mg	6%	USDA_SR
4270	Pork, fresh, loin, tenderloin, separable lean and fat, raw	Pork Products	27.00 mg	6%	USDA_SR
4271	Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled	Pork Products	27.00 mg	6%	USDA_SR
4272	Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled	Pork Products	27.00 mg	6%	USDA_SR
4273	Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled	Pork Products	27.00 mg	6%	USDA_SR
4274	Pork, fresh, loin, top loin (chops), boneless, separable lean only, raw	Pork Products	27.00 mg	6%	USDA_SR
4275	Pork, fresh, loin, tenderloin, separable lean only, raw	Pork Products	27.00 mg	6%	USDA_SR
4276	Cheese, monterey, low fat	Dairy and Egg Products	27.00 mg	6%	USDA_SR
4277	Restaurant, Latino, arepa (unleavened cornmeal bread)	Restaurant Foods	27.00 mg	6%	USDA_SR
4278	Fish, salmon, sockeye (red), raw (Alaska Native)	American Indian/Alaska Native Foods	27.00 mg	6%	USDA_SR
4279	Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted	Pork Products	27.00 mg	6%	USDA_SR
4280	Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, broiled	Pork Products	27.00 mg	6%	USDA_SR
4281	Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried	Pork Products	27.00 mg	6%	USDA_SR
4282	Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted	Pork Products	27.00 mg	6%	USDA_SR
4283	Breakfast bar, corn flake crust with fruit	Snacks	27.00 mg	6%	USDA_SR
4284	DENNY'S, french fries	Restaurant Foods	27.00 mg	6%	USDA_SR
4285	Restaurant, Mexican, soft taco with ground beef, cheese and lettuce	Restaurant Foods	27.00 mg	6%	USDA_SR
4286	Buffalo, free range, top round steak, cooked (Shoshone Bannock)	American Indian/Alaska Native Foods	27.00 mg	6%	USDA_SR
4287	Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water	Babyfoods	27.00 mg	6%	CNF
4288	Babyfood, snack, biscuit, wheat with milk powder	Babyfoods	27.00 mg	6%	CNF
4289	Babyfood, fruit, jarred, banana, all stages	Babyfoods	27.00 mg	6%	CNF
4290	Lamb, New Zealand, leg, chop / steak, lean, fast fried	Lamb, Veal and Game	27.00 mg	6%	CNF
4291	Meat stick, pepperoni, refrigerated	Sausages and Luncheon meats	27.00 mg	6%	CNF
4292	Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium	Legumes and Legume Products	27.00 mg	6%	CNF
4293	Bread, garlic, toasted	Baked Products	27.00 mg	6%	CNF
4294	Indian, bread, naan	Baked Products	27.00 mg	6%	CNF
4295	Sweet potato, baked, skin removed after baking, with salt	Vegetables and Vegetable Products	27.00 mg	6%	CNF
4296	Potato, flesh and skin, cooked in skin, microwaved, with salt	Vegetables and Vegetable Products	27.00 mg	6%	CNF
4297	Fast foods, brownie	Fast Foods	27.00 mg	6%	CNF
4298	Cookie, chocolate chip, refrigerated dough, baked	Baked Products	27.00 mg	6%	CNF
4299	Rhea, raw	Poultry Products	27.00 mg	6%	CNF
4300	Pork, loin, rib roast, boneless, lean, raw	Pork Products	27.00 mg	6%	CNF

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Foods high in Magnesium

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