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 4501–4550 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4502 | POPEYES, Mild Chicken Strips, analyzed 2006 | Fast Foods | 26.00 mg | 6% | USDA_SR |
| 4503 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 26.00 mg | 6% | USDA_SR |
| 4504 | Fish, halibut, Greenland, raw | Finfish and Shellfish Products | 26.00 mg | 6% | USDA_SR |
| 4505 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4506 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4507 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 26.00 mg | 6% | USDA_SR |
| 4508 | Bockwurst, pork, veal, raw | Sausages and Luncheon Meats | 26.00 mg | 6% | USDA_SR |
| 4509 | Chicken, broilers or fryers, rotisserie, original seasoning, skin only, cooked | Poultry Products | 26.00 mg | 6% | USDA_SR |
| 4510 | Chicken breast tenders, breaded, cooked, microwaved | Poultry Products | 26.00 mg | 6% | USDA_SR |
| 4511 | Turkey, all classes, liver, cooked, simmered | Poultry Products | 26.00 mg | 6% | USDA_SR |
| 4512 | Cheese, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 26.00 mg | 6% | USDA_SR |
| 4513 | Milk, canned, condensed, sweetened | Dairy and Egg Products | 26.00 mg | 6% | USDA_SR |
| 4514 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4515 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4516 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4517 | Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat and skin, cooked | Poultry Products | 26.00 mg | 6% | USDA_SR |
| 4518 | Cheese, pasteurized process, American, fortified with vitamin D | Dairy and Egg Products | 26.00 mg | 6% | USDA_SR |
| 4519 | Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4520 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4521 | School Lunch, chicken patty, whole grain breaded | Fast Foods | 26.00 mg | 6% | USDA_SR |
| 4522 | DIGIORNO Pizza, pepperoni topping, cheese stuffed crust, frozen, baked | Fast Foods | 26.00 mg | 6% | USDA_SR |
| 4523 | Fast Foods, Fried Chicken, Breast, meat and skin and breading | Fast Foods | 26.00 mg | 6% | USDA_SR |
| 4524 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 26.00 mg | 6% | USDA_SR |
| 4525 | Fast foods, cheeseburger; single, regular patty; plain | Fast Foods | 26.00 mg | 6% | USDA_SR |
| 4526 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4527 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4528 | POPEYES, Fried Chicken, Mild, Wing, meat only, skin and breading removed | Fast Foods | 26.00 mg | 6% | USDA_SR |
| 4529 | Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4530 | Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4531 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4532 | Squash, winter, acorn, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4533 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4534 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4535 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4536 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4537 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4538 | Dove, cooked (includes squab) | Poultry Products | 26.00 mg | 6% | USDA_SR |
| 4539 | Restaurant, family style, hash browns | Restaurant Foods | 26.00 mg | 6% | USDA_SR |
| 4540 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4541 | Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4542 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4543 | Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4544 | Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4545 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4546 | Squash, winter, acorn, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4547 | Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, broiled | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4548 | Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4549 | Pork, Shoulder breast, boneless, separable lean and fat, raw | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4550 | DENNY'S, hash browns | Restaurant Foods | 26.00 mg | 6% | USDA_SR |
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