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 4651–4700 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4651 | Beef, hip, inside (top) round steak, boneless, lean, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4652 | Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4653 | Beef, hip, inside (top) round steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4654 | Beef, hip, inside (top) round roast, boneless, lean, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4655 | Beef, hip, inside (top) round roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4656 | Beef, flank, flank steak, boneless, lean, cooked, braised | Beef Products | 26.00 mg | 6% | CNF |
| 4657 | Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 26.00 mg | 6% | CNF |
| 4658 | Beef, flank, flank steak, boneless, lean, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4659 | Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 26.00 mg | 6% | CNF |
| 4660 | Fish, salmon, native, eggs, raw | Finfish and Shellfish Products | 26.00 mg | 6% | CNF |
| 4661 | Fish, sculpin, native, raw | Finfish and Shellfish Products | 26.00 mg | 6% | CNF |
| 4662 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 26.00 mg | 6% | CNF |
| 4663 | Fish, arctic char, native, skin, raw | Finfish and Shellfish Products | 26.00 mg | 6% | CNF |
| 4664 | Game meat, bison, rib eye, lean, steak, cooked, broiled | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4665 | Game meat, bison, chuck, shoulder clod, roast, lean, braised | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4666 | Ostrich, outside strip, cooked | Poultry Products | 26.00 mg | 6% | CNF |
| 4667 | Ostrich, inside strip, cooked | Poultry Products | 26.00 mg | 6% | CNF |
| 4668 | Emu, inside drum, raw | Poultry Products | 26.00 mg | 6% | CNF |
| 4669 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 26.00 mg | 6% | CNF |
| 4670 | Turkey, light or dark meat, smoked, cooked, skin and bone removed | Poultry Products | 26.00 mg | 6% | CNF |
| 4671 | Dove (includes squab), cooked | Poultry Products | 26.00 mg | 6% | CNF |
| 4672 | Beef, ground, extra lean, patty, pan-fried | Beef Products | 26.00 mg | 6% | CNF |
| 4673 | Beef, hip, rump roast, lean and fat, 3mm (1/8") trim, broiled | Beef Products | 26.00 mg | 6% | CNF |
| 4674 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain | Fast Foods | 26.00 mg | 6% | CNF |
| 4675 | Fast foods, mexican, taco salad | Fast Foods | 26.00 mg | 6% | CNF |
| 4676 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 26.00 mg | 6% | CNF |
| 4677 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 26.00 mg | 6% | CNF |
| 4678 | Cracker, saltine (also oyster, soda, soup), low fat and sodium | Baked Products | 26.00 mg | 6% | CNF |
| 4679 | Tortilla, ready-to-bake / fry, flour | Baked Products | 26.00 mg | 6% | CNF |
| 4680 | Pie, pecan, homemade | Baked Products | 26.00 mg | 6% | CNF |
| 4681 | Ice cream cone, cake or wafer-type | Baked Products | 26.00 mg | 6% | CNF |
| 4682 | Bread, pita, white | Baked Products | 26.00 mg | 6% | CNF |
| 4683 | Veal, grain-fed, loin chop, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4684 | Game meat, muskrat, roasted | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4685 | Game meat, native, muskrat, raw | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4686 | Game meat, bison, roasted | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4687 | Veal, sirloin, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4688 | Veal, sirloin, lean and fat, roasted | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4689 | Veal, shoulder, blade, lean and fat, braised | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4690 | Veal, shoulder, shank, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4691 | Veal, shoulder, shank, lean and fat, roasted | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4692 | Veal, rib, lean, braised | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4693 | Veal, loin, lean, roasted | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4694 | Veal, leg (round), lean and fat, raw | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4695 | Veal, composite cuts, lean and fat, cooked | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4696 | Lamb, cubed for stew or kabob, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4697 | Lamb, Canadian, leg, whole, lean, cooked | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4698 | Lamb, Canadian, composite cuts, lean, cooked | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4699 | Lamb, Canadian, composite cuts, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% | CNF |
| 4700 | Okara | Legumes and Legume Products | 26.00 mg | 6% | CNF |
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