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 4851–4900 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4851 | Babyfood, cereal, rice, prepared with whole milk | Baby Foods | 25.00 mg | 6% | USDA_SR |
| 4852 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4853 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4854 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4855 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4856 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4857 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4858 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4859 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4860 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4861 | Beef, round, knuckle, tip side, steak, separable lean and fat , trimmed to 0" fat, select, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4862 | Chicken, nuggets, dark and white meat, precooked, frozen, not reheated | Meals, Entrees, and Side Dishes | 25.00 mg | 6% | USDA_SR |
| 4863 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 25.00 mg | 6% | USDA_SR |
| 4864 | Pizza, meat topping, thick crust, frozen, cooked | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4865 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4866 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 4867 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 4868 | Fish, butterfish, raw | Finfish and Shellfish Products | 25.00 mg | 6% | USDA_SR |
| 4869 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 25.00 mg | 6% | USDA_SR |
| 4870 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4871 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4872 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4873 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4874 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4875 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4876 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4877 | Breadfruit, raw | Fruits and Fruit Juices | 25.00 mg | 6% | USDA_SR |
| 4878 | Sausage, pork and turkey, pre-cooked | Sausages and Luncheon Meats | 25.00 mg | 6% | USDA_SR |
| 4879 | Soup, ramen noodle, chicken flavor, dry | Soups, Sauces, and Gravies | 25.00 mg | 6% | USDA_SR |
| 4880 | Soup, ramen noodle, beef flavor, dry | Soups, Sauces, and Gravies | 25.00 mg | 6% | USDA_SR |
| 4881 | Turkey, thigh, from whole bird, meat only, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4882 | Turkey, wing, from whole bird, meat only, with added solution, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4883 | Chicken, broilers or fryers, rotisserie, original seasoning, drumstick, meat and skin, cooked | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4884 | Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat only, cooked | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4885 | Chicken patty, frozen, uncooked | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4886 | Chicken, broilers or fryers, breast, skinless, boneless, meat only, with added solution, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4887 | Chicken, broilers or fryers, breast, meat and skin, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4888 | Chicken, broilers or fryers, light meat, meat and skin, cooked, roasted | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4889 | Chicken, broilers or fryers, meat and skin, cooked, fried, flour | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4890 | Chicken, broiler, rotisserie, BBQ, breast, meat only | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4891 | Cheese, Mexican blend | Dairy and Egg Products | 25.00 mg | 6% | USDA_SR |
| 4892 | Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4893 | Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4894 | Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4895 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4896 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4897 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4898 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4899 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4900 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 25.00 mg | 6% | USDA_SR |
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