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 4551–4600 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4551 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 26.00 mg | 6% | USDA_SR |
| 4552 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4553 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4554 | Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4555 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4556 | Beef, rib, eye, small end (ribs 10- 12) separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4557 | Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4558 | Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4559 | Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4560 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 26.00 mg | 6% | USDA_SR |
| 4561 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4562 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4563 | Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, roasted | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4564 | Pork, fresh, loin, top loin (roasts), boneless, separable lean only, raw | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4565 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4566 | Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4567 | Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4568 | Pork, fresh, loin, sirloin (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4569 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4570 | DENNY'S, golden fried shrimp | Restaurant Foods | 26.00 mg | 6% | USDA_SR |
| 4571 | Restaurant, Latino, tamale, pork | Restaurant Foods | 26.00 mg | 6% | USDA_SR |
| 4572 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 26.00 mg | 6% | USDA_SR |
| 4573 | Restaurant, Italian, chicken parmesan without pasta | Restaurant Foods | 26.00 mg | 6% | USDA_SR |
| 4574 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 26.00 mg | 6% | USDA_SR |
| 4575 | Elk, free range, ground, cooked patties (Shoshone Bannock) | American Indian/Alaska Native Foods | 26.00 mg | 6% | USDA_SR |
| 4576 | Caribou, hind quarter meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 26.00 mg | 6% | USDA_SR |
| 4577 | Fish, Salmon, Chum, raw (Alaska Native) | American Indian/Alaska Native Foods | 26.00 mg | 6% | USDA_SR |
| 4578 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4579 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4580 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4581 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4582 | Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4583 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4584 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4585 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4586 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, raw | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4587 | Pork, fresh, loin, whole, separable lean and fat, cooked, roasted | Pork Products | 26.00 mg | 6% | USDA_SR |
| 4588 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 26.00 mg | 6% | USDA_SR |
| 4589 | Babyfood, banana no tapioca, strained | Baby Foods | 26.00 mg | 6% | USDA_SR |
| 4590 | Turkey, light or dark meat, smoked, cooked, skin and bone removed | Poultry Products | 26.00 mg | 6% | USDA_SR |
| 4591 | Fish, halibut, raw, with skin (Alaska Native) | American Indian/Alaska Native Foods | 26.00 mg | 6% | USDA_SR |
| 4592 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 26.00 mg | 6% | USDA_SR |
| 4593 | Bread, white wheat | Baked Products | 26.00 mg | 6% | USDA_SR |
| 4594 | Chicken parmesan | Mixed Dishes | 26.00 mg | 6% | CNF |
| 4595 | Lamb, New Zealand, tenderloin, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4596 | Lamb, New Zealand, tenderloin, lean and fat, raw | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4597 | Meat stick, chicken/turkey, refrigerated | Sausages and Luncheon meats | 26.00 mg | 6% | CNF |
| 4598 | Pork, cured, back bacon, pan-fried | Pork Products | 26.00 mg | 6% | CNF |
| 4599 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 26.00 mg | 6% | CNF |
| 4600 | Tamale, pork | Mixed Dishes | 26.00 mg | 6% | CNF |
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