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 4901–4950 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4901 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4902 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 25.00 mg | 6% | USDA_SR |
| 4903 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 25.00 mg | 6% | USDA_SR |
| 4904 | Chicken, broiler, rotisserie, BBQ, breast, meat and skin | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4905 | Turkey, whole, back, meat only, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4906 | Turkey, fryer-roasters, meat and skin, cooked, roasted | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4907 | Turkey, all classes, wing, meat and skin, cooked, roasted | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4908 | Turkey, whole, dark meat, meat only, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4909 | Turkey, whole, light meat, meat and skin, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4910 | Turkey, whole, giblets, cooked, simmered | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4911 | Turkey, whole, meat and skin, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4912 | Squab, (pigeon), meat only, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4913 | Chicken, broilers or fryers, back, meat only, cooked, fried | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4914 | Chicken, broilers or fryers, dark meat, meat only, cooked, fried | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4915 | Chicken, liver, all classes, cooked, simmered | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4916 | Chicken, broilers or fryers, giblets, cooked, fried | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4917 | Chicken, broilers or fryers, meat only, cooked, roasted | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4918 | Chicken, broilers or fryers, meat only, raw | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4919 | Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, flour | Poultry Products | 25.00 mg | 6% | USDA_SR |
| 4920 | Babyfood, fruit, bananas with apples and pears, strained | Baby Foods | 25.00 mg | 6% | USDA_SR |
| 4921 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4922 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4923 | DOMINO'S 14" Sausage Pizza, Classic Hand-Tossed Crust | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4924 | Fast foods, quesadilla, with chicken | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4925 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thin crust | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4926 | POPEYES, Fried Chicken, Mild, Drumstick, meat only, skin and breading removed | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4927 | KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat and skin with breading | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4928 | KFC, Fried Chicken, EXTRA CRISPY, Wing, meat only, skin and breading removed | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4929 | KFC, Fried Chicken, ORIGINAL RECIPE, Skin and Breading | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4930 | Pizza, meat and vegetable topping, regular crust, frozen, cooked | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4931 | Candies, soft fruit and nut squares | Sweets | 25.00 mg | 6% | USDA_SR |
| 4932 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4933 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4934 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4935 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4936 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 25.00 mg | 6% | USDA_SR |
| 4937 | Potatoes, microwaved, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4938 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4939 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4940 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 4941 | DOMINO'S 14" Sausage Pizza, Crunchy Thin Crust | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4942 | DOMINO'S 14" Pepperoni Pizza, Crunchy Thin Crust | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4943 | PIZZA HUT 14" Pepperoni Pizza, THIN 'N CRISPY Crust | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4944 | Fast Food, Pizza Chain, 14" pizza, sausage topping, thin crust | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4945 | POPEYES, Fried Chicken, Mild, Breast, meat and skin with breading | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4946 | BURGER KING, Premium Fish Sandwich | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4947 | BURGER KING, Hamburger | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4948 | CHICK-FIL-A, hash browns | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4949 | Fast foods, fish sandwich, with tartar sauce | Fast Foods | 25.00 mg | 6% | USDA_SR |
| 4950 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 25.00 mg | 6% | USDA_SR |
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