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 4601–4650 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4601 | Fast foods, entree, chicken, breaded and fried, breast, meat and skin with breading | Fast Foods | 26.00 mg | 6% | CNF |
| 4602 | Chicken, broiler, breast, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 26.00 mg | 6% | CNF |
| 4603 | Chicken, broiler, skin, cooked, rotisserie, with seasoning | Poultry Products | 26.00 mg | 6% | CNF |
| 4604 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 4605 | Squash, winter, acorn, boiled, mashed, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 4606 | Raspberry, wild, raw | Fruits and fruit juices | 26.00 mg | 6% | CNF |
| 4607 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 4608 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 4609 | Chicken breast tenders, breaded, cooked in microwave | Poultry Products | 26.00 mg | 6% | CNF |
| 4610 | Deli-meat, prosciutto (parma ham) dry-cured | Sausages and Luncheon meats | 26.00 mg | 6% | CNF |
| 4611 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 26.00 mg | 6% | CNF |
| 4612 | Pork, loin, rib roast, boneless, lean, roasted | Pork Products | 26.00 mg | 6% | CNF |
| 4613 | Pork, loin, rib roast, boneless, lean and fat, roasted | Pork Products | 26.00 mg | 6% | CNF |
| 4614 | Beef, loin, bottom sirloin tri-tip steak, boneless, lean and fat, 0mm (0'') trim, cooked, broiled | Beef Products | 26.00 mg | 6% | CNF |
| 4615 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4616 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean and fat, 0mm (0'') trim, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4617 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4618 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4619 | Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4620 | Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 26.00 mg | 6% | CNF |
| 4621 | Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4622 | Beef, hip, sirloin tip roast, boneless, lean, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4623 | Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4624 | Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4625 | Beef, hip, sirloin tip roast, boneless, lean, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4626 | Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4627 | Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4628 | Beef, rib, rib roast with bone, lean, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4629 | Beef, rib, rib roast with bone, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4630 | Beef, rib, rib roast with bone, lean, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4631 | Beef, rib, rib roast with bone, lean and fat, 3mm (1/8 ") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4632 | Beef, rib, rib eye steak, boneless, lean, cooked, broiled | Beef Products | 26.00 mg | 6% | CNF |
| 4633 | Beef, rib, rib eye steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 26.00 mg | 6% | CNF |
| 4634 | Beef, rib, rib eye steak, boneless, lean, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4635 | Beef, rib, rib eye steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4636 | Beef, rib, rib eye roast, boneless, lean, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4637 | Beef, rib, rib eye roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4638 | Beef, rib, rib eye roast, boneless, lean, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4639 | Beef, rib, rib eye roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4640 | Beef, hip, outside (bottom) round steak, boneless, lean, cooked, braised | Beef Products | 26.00 mg | 6% | CNF |
| 4641 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 26.00 mg | 6% | CNF |
| 4642 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 26.00 mg | 6% | CNF |
| 4643 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4644 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4645 | Beef, hip, outside (bottom) round roast, boneless, lean, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4646 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4647 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 26.00 mg | 6% | CNF |
| 4648 | Beef, hip, outside (bottom) round roast, boneless, lean, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4649 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4650 | Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 26.00 mg | 6% | CNF |
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