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 4751–4800 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4751 | Veal, rib, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4752 | Beans, baked, canned, with beef | Legumes and Legume Products | 25.00 mg | 6% | USDA_SR |
| 4753 | Game meat, horse, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4754 | Popovers, dry mix, unenriched | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4755 | Crackers, saltines, low salt (includes oyster, soda, soup) | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4756 | Rolls, dinner, egg | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4757 | Crackers, cheese, regular | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4758 | Bread, cornbread, prepared from recipe, made with low fat (2%) milk | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4759 | Biscuits, plain or buttermilk, dry mix, prepared | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4760 | Biscuits, plain or buttermilk, dry mix | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4761 | Bagels, egg | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4762 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4763 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4764 | Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4765 | Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4766 | Sausage, turkey, hot, smoked | Sausages and Luncheon Meats | 25.00 mg | 6% | USDA_SR |
| 4767 | Sausage, Italian, turkey, smoked | Sausages and Luncheon Meats | 25.00 mg | 6% | USDA_SR |
| 4768 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 25.00 mg | 6% | USDA_SR |
| 4769 | Turkey, retail parts, breast, meat only, with added solution, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4770 | Turkey, dark meat from whole, meat and skin, with added solution, cooked, roasted | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4771 | Turkey, ground, 85% lean, 15% fat, patties, broiled | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4772 | Turkey, ground, 93% lean, 7% fat, patties, broiled | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4773 | Ostrich, top loin, cooked | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4774 | Ostrich, tip trimmed, cooked | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4775 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, cooked, fast fried | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4776 | Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4777 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4778 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4779 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4780 | Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4781 | Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4782 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4783 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4784 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4785 | Fish, fish sticks, frozen, prepared | Finfish and Shellfish Products | 25.00 mg | 6% | USDA_SR |
| 4786 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4787 | Crackers, flavored, fish-shaped | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4788 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4789 | Cookie, chocolate, with icing or coating | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4790 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4791 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4792 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4793 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4794 | Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4795 | Apricots, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 25.00 mg | 6% | USDA_SR |
| 4796 | Cereals ready-to-eat, rice, puffed, fortified | Breakfast Cereals | 25.00 mg | 6% | USDA_SR |
| 4797 | Game meat, bison, separable lean only, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4798 | Veal, cubed for stew (leg and shoulder), separable lean only, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4799 | Veal, shoulder, arm, separable lean and fat, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4800 | Veal, shoulder, whole (arm and blade), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
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