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 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4601 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 18.00 mg | 4% |
| 4602 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 18.00 mg | 4% |
| 4603 | Beef, New Zealand, imported, cube roll, separable lean and fat, raw | Beef Products | 18.00 mg | 4% |
| 4604 | Beef, New Zealand, imported, chuck eye roll, separable lean and fat, cooked, braised | Beef Products | 18.00 mg | 4% |
| 4605 | Beef, New Zealand, imported, bolar blade, separable lean and fat, cooked, fast roasted | Beef Products | 18.00 mg | 4% |
| 4606 | Beef, New Zealand, imported, oyster blade, separable lean only, raw | Beef Products | 18.00 mg | 4% |
| 4607 | Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled | Beef Products | 18.00 mg | 4% |
| 4608 | Beef, New Zealand, imported, flat, separable lean only, cooked, braised | Beef Products | 18.00 mg | 4% |
| 4609 | Beef, New Zealand, imported, flank, separable lean only, cooked, braised | Beef Products | 18.00 mg | 4% |
| 4610 | Pastrami, beef, 98% fat-free | Sausages and Luncheon Meats | 18.00 mg | 4% |
| 4611 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 18.00 mg | 4% |
| 4612 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 18.00 mg | 4% |
| 4613 | Pie, coconut custard, commercially prepared | Baked Products | 18.00 mg | 4% |
| 4614 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 18.00 mg | 4% |
| 4615 | Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked | Baked Products | 18.00 mg | 4% |
| 4616 | Lamb, New Zealand, imported, neck chops, separable lean and fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4617 | Lamb, New Zealand, imported, ground lamb, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4618 | Lamb, New Zealand, imported, liver, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4619 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4620 | Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4621 | Lamb, variety meats and by-products, mechanically separated, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4622 | Veal, variety meats and by-products, heart, cooked, braised | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4623 | Veal, variety meats and by-products, heart, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4624 | Lamb, New Zealand, imported, loin chop, separable lean and fat, raw | Lamb, Veal, and Game Products | 18.00 mg | 4% |
| 4625 | Chicken, broilers or fryers, wing, meat only, cooked, stewed | Poultry Products | 18.00 mg | 4% |
| 4626 | Chicken, broilers or fryers, thigh, meat and skin, raw | Poultry Products | 18.00 mg | 4% |
| 4627 | Chicken, broilers or fryers, drumstick, meat and skin, raw | Poultry Products | 18.00 mg | 4% |
| 4628 | Babyfood, cereal, oatmeal, with bananas, prepared with whole milk | Baby Foods | 18.00 mg | 4% |
| 4629 | Babyfood, cereal, barley, prepared with whole milk | Baby Foods | 18.00 mg | 4% |
| 4630 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 18.00 mg | 4% |
| 4631 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 18.00 mg | 4% |
| 4632 | Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% |
| 4633 | Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% |
| 4634 | McDONALD'S, Sausage McMUFFIN with Egg | Fast Foods | 18.00 mg | 4% |
| 4635 | McDONALD'S, Sausage Burrito | Fast Foods | 18.00 mg | 4% |
| 4636 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 18.00 mg | 4% |
| 4637 | Fish, salmon, chinook, smoked, (lox), regular | Finfish and Shellfish Products | 18.00 mg | 4% |
| 4638 | Mollusks, oyster, eastern, wild, raw | Finfish and Shellfish Products | 18.00 mg | 4% |
| 4639 | Mollusks, clam, mixed species, cooked, moist heat | Finfish and Shellfish Products | 18.00 mg | 4% |
| 4640 | Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk | Beverages | 18.00 mg | 4% |
| 4641 | Beef, ground, 75% lean meat / 25% fat, loaf, cooked, baked | Beef Products | 18.00 mg | 4% |
| 4642 | Beef, ground, 85% lean meat / 15% fat, raw (Includes foods for USDA's Food Distribution Program) | Beef Products | 18.00 mg | 4% |
| 4643 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 18.00 mg | 4% |
| 4644 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 18.00 mg | 4% |
| 4645 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 18.00 mg | 4% |
| 4646 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 18.00 mg | 4% |
| 4647 | Pork sausage, link/patty, reduced fat, unprepared | Sausages and Luncheon Meats | 18.00 mg | 4% |
| 4648 | Ham and cheese spread | Sausages and Luncheon Meats | 18.00 mg | 4% |
| 4649 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 18.00 mg | 4% |
| 4650 | Chicken, cornish game hens, meat and skin, raw | Poultry Products | 18.00 mg | 4% |
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