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 4451–4500 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4451 | Babyfood, vegetable, butternut squash and corn | Baby Foods | 26.00 mg | 6% | USDA_SR |
| 4452 | Cheese, mexican, queso asadero | Dairy and Egg Products | 26.00 mg | 6% | USDA_SR |
| 4453 | Egg, yolk, dried | Dairy and Egg Products | 26.00 mg | 6% | USDA_SR |
| 4454 | Cheese, colby | Dairy and Egg Products | 26.00 mg | 6% | USDA_SR |
| 4455 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4456 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4457 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4458 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4459 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4460 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4461 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4462 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4463 | Beef, New Zealand, imported, knuckle, cooked, fast fried | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4464 | Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4465 | Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4466 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4467 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4468 | Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4469 | Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4470 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4471 | Ostrich, inside strip, cooked | Poultry Products | 26.00 mg | 6% | USDA_SR |
| 4472 | Emu, inside drum, raw | Poultry Products | 26.00 mg | 6% | USDA_SR |
| 4473 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4474 | Bread, raisin, unenriched | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4475 | Bread, pita, white, unenriched | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4476 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4477 | Pie, pecan, prepared from recipe | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4478 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4479 | Bread, raisin, enriched | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4480 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4481 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4482 | Lamb, New Zealand, imported, loin, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4483 | Lamb, New Zealand, imported, tenderloin, separable lean only, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4484 | Game meat, bison, ribeye, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4485 | Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, grilled | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4486 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4487 | Game meat, muskrat, cooked, roasted | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4488 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4489 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4490 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4491 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4492 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 26.00 mg | 6% | USDA_SR |
| 4493 | Okara | Legumes and Legume Products | 26.00 mg | 6% | USDA_SR |
| 4494 | Chicken, broilers or fryers, thigh, meat only, cooked, fried | Poultry Products | 26.00 mg | 6% | USDA_SR |
| 4495 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4496 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4497 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4498 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4499 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4500 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
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