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 4401–4450 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4401 | Chicken, broilers or fryers, back, meat and skin, cooked, fried, batter | Poultry Products | 19.00 mg | 5% |
| 4402 | Chicken, broilers or fryers, dark meat, meat and skin, raw | Poultry Products | 19.00 mg | 5% |
| 4403 | Chicken, broilers or fryers, meat and skin and giblets and neck, stewed | Poultry Products | 19.00 mg | 5% |
| 4404 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 19.00 mg | 5% |
| 4405 | Eggnog | Dairy and Egg Products | 19.00 mg | 5% |
| 4406 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 19.00 mg | 5% |
| 4407 | Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 19.00 mg | 5% |
| 4408 | Soup, chili beef, canned, condensed | Soups, Sauces, and Gravies | 19.00 mg | 5% |
| 4409 | Soup, bean with ham, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 19.00 mg | 5% |
| 4410 | Chicken, broiler, rotisserie, BBQ, back, meat and skin | Poultry Products | 19.00 mg | 5% |
| 4411 | Chicken, canned, no broth | Poultry Products | 19.00 mg | 5% |
| 4412 | Chicken, cornish game hens, meat only, cooked, roasted | Poultry Products | 19.00 mg | 5% |
| 4413 | Turkey, gizzard, all classes, raw | Poultry Products | 19.00 mg | 5% |
| 4414 | Chicken, liver, all classes, raw | Poultry Products | 19.00 mg | 5% |
| 4415 | Chicken, broilers or fryers, meat and skin, cooked, stewed | Poultry Products | 19.00 mg | 5% |
| 4416 | Babyfood, peas, dices, toddler | Baby Foods | 19.00 mg | 5% |
| 4417 | Yogurt, plain, skim milk | Dairy and Egg Products | 19.00 mg | 5% |
| 4418 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 19.00 mg | 5% |
| 4419 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 19.00 mg | 5% |
| 4420 | Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 19.00 mg | 5% |
| 4421 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 19.00 mg | 5% |
| 4422 | Fast foods, crispy chicken in tortilla, with lettuce, cheese, and ranch sauce | Fast Foods | 19.00 mg | 5% |
| 4423 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 19.00 mg | 5% |
| 4424 | BURGER KING, Onion Rings | Fast Foods | 19.00 mg | 5% |
| 4425 | Fast foods, taco with beef, cheese and lettuce, soft | Fast Foods | 19.00 mg | 5% |
| 4426 | BURGER KING, DOUBLE WHOPPER, with cheese | Fast Foods | 19.00 mg | 5% |
| 4427 | Fast foods, onion rings, breaded and fried | Fast Foods | 19.00 mg | 5% |
| 4428 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 19.00 mg | 5% |
| 4429 | Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 19.00 mg | 5% |
| 4430 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 19.00 mg | 5% |
| 4431 | Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 19.00 mg | 5% |
| 4432 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 19.00 mg | 5% |
| 4433 | Beef, cured, dried | Sausages and Luncheon Meats | 19.00 mg | 5% |
| 4434 | Beef, variety meats and by-products, spleen, cooked, braised | Beef Products | 19.00 mg | 5% |
| 4435 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4436 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4437 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4438 | Beets, harvard, canned, solids and liquids | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4439 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4440 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4441 | POPEYES, Fried Chicken, Mild, Skin and Breading | Fast Foods | 19.00 mg | 5% |
| 4442 | TACO BELL, Soft Taco with beef, cheese and lettuce | Fast Foods | 19.00 mg | 5% |
| 4443 | WENDY'S, CLASSIC DOUBLE, with cheese | Fast Foods | 19.00 mg | 5% |
| 4444 | WENDY'S, CLASSIC SINGLE Hamburger, with cheese | Fast Foods | 19.00 mg | 5% |
| 4445 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 19.00 mg | 5% |
| 4446 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 19.00 mg | 5% |
| 4447 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 19.00 mg | 5% |
| 4448 | Beef, round, bottom round roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 19.00 mg | 5% |
| 4449 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 19.00 mg | 5% |
| 4450 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, cooked | Beef Products | 19.00 mg | 5% |
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