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 4801–4850 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4801 | Veal, loin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4802 | Veal, composite of trimmed retail cuts, separable lean only, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4803 | Fish, trout, rainbow, farmed, raw | Finfish and Shellfish Products | 25.00 mg | 6% | USDA_SR |
| 4804 | Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, flour | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4805 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4806 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4807 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4808 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4809 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4810 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4811 | Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4812 | Fast foods, burrito, with beans and beef | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4813 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4814 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4815 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4816 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4817 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4818 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4819 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4820 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4821 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4822 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4823 | Turkey, breast, from whole bird, meat only, with added solution, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4824 | Turkey from whole, light meat, meat only, with added solution, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4825 | Chicken, broilers or fryers, dark meat, thigh, meat only, cooked, braised | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4826 | Ostrich, inside leg, cooked | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4827 | Popovers, dry mix, enriched | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4828 | Crackers, matzo, plain | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4829 | Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4830 | Lamb, New Zealand, imported, chump, boneless, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4831 | Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4832 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4833 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4834 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4835 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4836 | Veal, shank (fore and hind), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4837 | Veal, shank (fore and hind), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4838 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4839 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4840 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4841 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4842 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4843 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4844 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4845 | Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 25.00 mg | 6% | USDA_SR |
| 4846 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 25.00 mg | 6% | USDA_SR |
| 4847 | Quail, meat only, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4848 | Goose, domesticated, meat only, cooked, roasted | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4849 | Chicken, roasting, light meat, meat only, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4850 | Chicken, broilers or fryers, leg, meat only, cooked, fried | Poultry Products | 25.00 mg | 6% | USDA_SR |
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