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 4301–4350 of 12,978 foods

#	Food	Category	Per 100 g	% DV	Source
4301	Beef, loin, top sirloin steak, boneless, lean, cooked, broiled	Beef Products	27.00 mg	6%	CNF
4302	Beef, loin, top sirloin steak, boneless, lean and fat, 3mm (1/8") trim, cooked, broiled	Beef Products	27.00 mg	6%	CNF
4303	Beef, loin, top sirloin steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled	Beef Products	27.00 mg	6%	CNF
4304	Beef, loin, top sirloin roast, boneless, lean, cooked, roasted	Beef Products	27.00 mg	6%	CNF
4305	Pork, ground, lean, pan-fried	Pork Products	27.00 mg	6%	CNF
4306	Beef, hip, inside (top) round steak, boneless, lean, cooked, braised	Beef Products	27.00 mg	6%	CNF
4307	Beef, hip, inside (top) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised	Beef Products	27.00 mg	6%	CNF
4308	Beef, hip, inside (top) round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted	Beef Products	27.00 mg	6%	CNF
4309	Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, cooked, braised	Beef Products	27.00 mg	6%	CNF
4310	Fish, tilapia, raw	Finfish and Shellfish Products	27.00 mg	6%	CNF
4311	Fast foods, pizza, cheese, meat and vegetable, rising crust, frozen, cooked	Fast Foods	27.00 mg	6%	CNF
4312	Chicken, wing, frozen, glazed, barbecue flavour, heated in the microwave	Poultry Products	27.00 mg	6%	CNF
4313	Game meat, native, bearded seal, intestine, boiled	Lamb, Veal and Game	27.00 mg	6%	CNF
4314	Game meat, native, bearded seal meat, boiled	Lamb, Veal and Game	27.00 mg	6%	CNF
4315	Game meat, bison, top round, lean, steak, raw	Lamb, Veal and Game	27.00 mg	6%	CNF
4316	Game meat, bison, top sirloin, separable lean only, steak, cooked, broiled	Lamb, Veal and Game	27.00 mg	6%	CNF
4317	Potato, white, flesh and skin, baked	Vegetables and Vegetable Products	27.00 mg	6%	CNF
4318	Deli-meat, macaroni and cheese loaf, chicken/pork/beef	Sausages and Luncheon meats	27.00 mg	6%	CNF
4319	Breakfast bar, corn flake crust with fruit	Baked Products	27.00 mg	6%	CNF
4320	Cheese, muenster, low fat	Dairy and Egg Products	27.00 mg	6%	CNF
4321	Cheese, monterey, low fat	Dairy and Egg Products	27.00 mg	6%	CNF
4322	Snacks, popcorn, sugar syrup/caramel, fat free	Snacks	27.00 mg	6%	CNF
4323	Broccoli raab (rapini), cooked	Vegetables and Vegetable Products	27.00 mg	6%	CNF
4324	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	27.00 mg	6%	CNF
4325	Tofu, silken, extra firm	Legumes and Legume Products	27.00 mg	6%	CNF
4326	Tofu, silken, firm	Legumes and Legume Products	27.00 mg	6%	CNF
4327	Horseradish, prepared	Spices and Herbs	27.00 mg	6%	CNF
4328	Fast foods, sandwiches and burgers, hamburger, regular, single patty, plain	Fast Foods	27.00 mg	6%	CNF
4329	Fast foods, sandwiches and burgers, fish sandwich with tartar sauce and cheese	Fast Foods	27.00 mg	6%	CNF
4330	Fast foods, entree, clams, breaded and fried	Fast Foods	27.00 mg	6%	CNF
4331	Grains, rice, white, long-grain, parboiled, dry	Cereals, Grains and Pasta	27.00 mg	6%	CNF
4332	Dessert, frozen yogourt, chocolate, soft-serve	Sweets	27.00 mg	6%	CNF
4333	Candies, bars, Twix, caramel cookie	Sweets	27.00 mg	6%	CNF
4334	Cracker, standard snack type, low sodium	Baked Products	27.00 mg	6%	CNF
4335	Cracker, saltine (also oyster, soda, soup), unsalted top	Baked Products	27.00 mg	6%	CNF
4336	Leavening agent, baking powder, double acting, sodium, aluminium sulfate	Baked Products	27.00 mg	6%	CNF
4337	Roll (kaiser), hard	Baked Products	27.00 mg	6%	CNF
4338	Cookie, fig bar	Baked Products	27.00 mg	6%	CNF
4339	Game meat, native, caribou (reindeer), meat, raw	Lamb, Veal and Game	27.00 mg	6%	CNF
4340	Game meat, boar, wild, roasted	Lamb, Veal and Game	27.00 mg	6%	CNF
4341	Game meat, antelope, raw	Lamb, Veal and Game	27.00 mg	6%	CNF
4342	Veal, sirloin, lean, roasted	Lamb, Veal and Game	27.00 mg	6%	CNF
4343	Veal, sirloin, lean and fat, braised	Lamb, Veal and Game	27.00 mg	6%	CNF
4344	Veal, shoulder, shank, lean, roasted	Lamb, Veal and Game	27.00 mg	6%	CNF
4345	Veal, shoulder, whole, lean and fat, braised	Lamb, Veal and Game	27.00 mg	6%	CNF
4346	Veal, loin, lean, braised	Lamb, Veal and Game	27.00 mg	6%	CNF
4347	Lamb, Canadian, loin, lean, raw	Lamb, Veal and Game	27.00 mg	6%	CNF
4348	Lamb, Canadian, leg, whole, lean, raw	Lamb, Veal and Game	27.00 mg	6%	CNF
4349	Beans, kidney, all types, canned, solids and liquid	Legumes and Legume Products	27.00 mg	6%	CNF
4350	Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid	Legumes and Legume Products	27.00 mg	6%	CNF

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Foods high in Magnesium

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