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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4501 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 19.00 mg | 5% |
| 4502 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 19.00 mg | 5% |
| 4503 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 19.00 mg | 5% |
| 4504 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 19.00 mg | 5% |
| 4505 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 19.00 mg | 5% |
| 4506 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 19.00 mg | 5% |
| 4507 | Beef, brisket, whole, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 19.00 mg | 5% |
| 4508 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 19.00 mg | 5% |
| 4509 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 19.00 mg | 5% |
| 4510 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 19.00 mg | 5% |
| 4511 | Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled | Beef Products | 19.00 mg | 5% |
| 4512 | Beef, grass-fed, ground, raw | Beef Products | 19.00 mg | 5% |
| 4513 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4514 | Pickle relish, hot dog | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4515 | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4516 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4517 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4518 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4519 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4520 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4521 | Kohlrabi, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4522 | Kohlrabi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4523 | Mushrooms, morel, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 4524 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution, raw | Pork Products | 19.00 mg | 5% |
| 4525 | Pork, cured, ham and water product, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 19.00 mg | 5% |
| 4526 | Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 19.00 mg | 5% |
| 4527 | Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated | Pork Products | 19.00 mg | 5% |
| 4528 | Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, unheated | Pork Products | 19.00 mg | 5% |
| 4529 | Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated | Pork Products | 19.00 mg | 5% |
| 4530 | Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, unheated | Pork Products | 19.00 mg | 5% |
| 4531 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, unheated | Pork Products | 19.00 mg | 5% |
| 4532 | Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted | Pork Products | 19.00 mg | 5% |
| 4533 | Pork, cured, ham and water product, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 19.00 mg | 5% |
| 4534 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised | Pork Products | 19.00 mg | 5% |
| 4535 | Pork, cured, ham, boneless, extra lean and regular, roasted | Pork Products | 19.00 mg | 5% |
| 4536 | Pork, fresh, variety meats and by-products, heart, raw | Pork Products | 19.00 mg | 5% |
| 4537 | Pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 19.00 mg | 5% |
| 4538 | Pork, fresh, leg (ham), shank half, separable lean and fat, raw | Pork Products | 19.00 mg | 5% |
| 4539 | CRACKER BARREL, country fried shrimp platter | Restaurant Foods | 19.00 mg | 5% |
| 4540 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 19.00 mg | 5% |
| 4541 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 19.00 mg | 5% |
| 4542 | Puddings, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 19.00 mg | 5% |
| 4543 | HORMEL Canadian Style Bacon | Pork Products | 19.00 mg | 5% |
| 4544 | Pork, fresh, ground, raw | Pork Products | 19.00 mg | 5% |
| 4545 | Pork, cured, ham, steak, boneless, extra lean, unheated | Pork Products | 19.00 mg | 5% |
| 4546 | Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 19.00 mg | 5% |
| 4547 | Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 19.00 mg | 5% |
| 4548 | Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 19.00 mg | 5% |
| 4549 | Pork, fresh, loin, whole, separable lean and fat, cooked, braised | Pork Products | 19.00 mg | 5% |
| 4550 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 19.00 mg | 5% |
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