Foods high in magnesium

Shoulder pot roast, lean, raw tops the list with 21.5 mg per 100 calories. The Daily Value for magnesium is 420 mg. Ranked from 12,427 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Shoulder pot roast, lean, rawBeef Products21.5 mg
  2. 2Eye of round roast, lean, rawBeef Products21 mg
  3. 3Ribeye petite roast, lean, select, rawBeef Products20.8 mg
  4. 4Boneless beef mock tender steak, lean, rawBeef Products20.5 mg
  5. 5Top sirloin petite roast, lean, select, rawBeef Products20.5 mg
  6. 6Boneless beef mock tender steak, lean, rawBeef Products20.5 mg
  7. 7Boneless beef shoulder pot roast, rawBeef Products20.5 mg
  8. 8Beef mock tender steak, boneless, lean, rawBeef Products20.3 mg
  9. 9Round tip side steak, lean and fat, rawBeef Products20.3 mg
  10. 10Shoulder pot roast, lean, rawBeef Products20.3 mg
  11. 11Beef, eye of round roast, lean, rawBeef Products20.2 mg
  12. 12Shoulder pot roast, lean, rawBeef Products20 mg
  13. 13Beef mock tender steak, boneless, lean and fat, rawBeef Products19.8 mg
  14. 14Beef mock tender steak, boneless, lean and fat, rawBeef Products19.7 mg
  15. 15Raw grass-fed beef strip steaks, lean onlyBeef Products19.7 mg
  16. 16Ribeye petite roast, lean, rawBeef Products19.5 mg
  17. 17Boneless beef mock tender steak, rawBeef Products19.5 mg
  18. 18Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, all grades, rawBeef Products19.5 mg
  19. 19Beef eye of round roast, lean, choice, rawBeef Products19.5 mg
  20. 20Top round steak, lean, rawBeef Products19.4 mg
  21. 21Brisket flat, boneless, lean, rawBeef Products19.4 mg
  22. 22Beef shoulder pot roast, boneless, lean and fat, rawBeef Products19.2 mg
  23. 23New Zealand eye round, lean, rawBeef Products19 mg
  24. 24Top sirloin roast, boneless, lean, rawBeef Products18.9 mg
  25. 25Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, rawBeef Products18.9 mg
  26. 26Tip round roast, lean, rawBeef Products18.9 mg
  27. 27Ribeye petite roast, lean, choice, rawBeef Products18.8 mg
  28. 28Top sirloin cap steak, boneless, lean, rawBeef Products18.8 mg
  29. 29Beef, bottom round roast, lean, rawBeef Products18.8 mg
  30. 30Bottom round roast, lean, rawBeef Products18.8 mg
  31. 31Top sirloin cap steak, boneless, rawBeef Products18.7 mg
  32. 32Knuckle tip side steak, all grades, rawBeef Products18.6 mg
  33. 33Bottom round steak, lean and fat, rawBeef Products18.6 mg
  34. 34Beef top round steak, lean, all grades, rawBeef Products18.5 mg
  35. 35Top loin petite roast, lean, select, rawBeef Products18.5 mg
  36. 36New Zealand hind shin, lean, rawBeef Products18.4 mg
  37. 37Beef chuck arm pot roast, lean, rawBeef Products18.4 mg
  38. 38Brisket flat, boneless, lean, rawBeef Products18.2 mg
  39. 39Beef, ground, 97% lean meat / 3% fat, rawBeef Products18.2 mg
  40. 40Beef, brisket flat, lean, rawBeef Products18.1 mg
  41. 41Beef top sirloin steak, lean, select, rawBeef Products18.1 mg
  42. 42Knuckle tip side steak, choice, rawBeef Products18 mg
  43. 43Beef, top loin steak, lean, select, rawBeef Products18 mg
  44. 44Boneless beef shoulder pot roast, rawBeef Products18 mg
  45. 45Shoulder top and center steak, lean and fat, rawBeef Products17.9 mg
  46. 46Beef top round steak, lean, choice, rawBeef Products17.9 mg
  47. 47Tri-tip roast, lean, rawBeef Products17.8 mg
  48. 48Beef, brisket flat, lean, choice, rawBeef Products17.8 mg
  49. 49Beef brisket flat half, lean, rawBeef Products17.7 mg
  50. 50Tip round roast, lean, rawBeef Products17.7 mg
  51. 51New Zealand manufacturing beef, rawBeef Products17.6 mg
  52. 52Shoulder tender medallion, select, rawBeef Products17.6 mg
  53. 53Roasted beef top sirloin, boneless, lean, selectBeef Products17.6 mg
  54. 54Beef, top sirloin steak, lean, rawBeef Products17.6 mg
  55. 55Brisket flat, boneless, lean, rawBeef Products17.5 mg
  56. 56Knuckle tip center steak, select, rawBeef Products17.5 mg
  57. 57Tip round roast, lean, rawBeef Products17.5 mg
  58. 58Top loin petite roast, lean, choice, rawBeef Products17.4 mg
  59. 59Beef, chuck arm pot roast, lean, rawBeef Products17.4 mg
  60. 60Top sirloin cap steak, boneless, rawBeef Products17.4 mg
  61. 61Beef top loin steak, lean, all grades, rawBeef Products17.4 mg
  62. 62New Zealand inside beef, rawBeef Products17.2 mg
  63. 63Beef under blade pot roast, lean, rawBeef Products17.2 mg
  64. 64Beef rib, small end, lean, select, rawBeef Products17.2 mg
  65. 65New Zealand tenderloin, lean, rawBeef Products17.1 mg
  66. 66Beef, bottom round roast, lean, choice, rawBeef Products17.1 mg
  67. 67Clod roast, lean, rawBeef Products17.1 mg
  68. 68New Zealand bolar blade, lean, rawBeef Products17.1 mg
  69. 69Beef top sirloin steak, lean, rawBeef Products17 mg
  70. 70Shoulder top and center steak, lean and fat, rawBeef Products17 mg
  71. 71Grilled beef top sirloin, boneless, lean, selectBeef Products17 mg
  72. 72Beef, trimmed cuts, lean, rawBeef Products16.9 mg
  73. 73Bottom round steak, all grades, rawBeef Products16.9 mg
  74. 74Round tip side steak, lean and fat, grilledBeef Products16.9 mg
  75. 75New Zealand beef brisket, lean, rawBeef Products16.8 mg
  76. 76Shoulder top and center steak, choice, rawBeef Products16.8 mg
  77. 77Knuckle tip center steak, all grades, rawBeef Products16.8 mg
  78. 78Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiledBeef Products16.7 mg
  79. 79Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-brownedBeef Products16.6 mg
  80. 80Beef, chuck arm pot roast, lean, choice, rawBeef Products16.5 mg
  81. 81New Zealand beef tenderloin, rawBeef Products16.4 mg
  82. 82Beef chuck stew meat, lean and fat, rawBeef Products16.4 mg
  83. 83Top sirloin filet, lean, grilledBeef Products16.4 mg
  84. 84Beef flank steak, lean, rawBeef Products16.3 mg
  85. 85Beef rib, small end, lean, all grades, rawBeef Products16.3 mg
  86. 86New Zealand eye round, lean and fat, rawBeef Products16.3 mg
  87. 87Beef round, lean, broiledBeef Products16.3 mg
  88. 88Boneless rib eye steak, select, rawBeef Products16.2 mg
  89. 89Beef chuck for stew, lean and fat, rawBeef Products16.2 mg
  90. 90Beef chuck for stew, lean and fat, rawBeef Products16.1 mg
  91. 91Top sirloin filet, lean, choice, grilledBeef Products16.1 mg
  92. 92Boneless beef chuck eye steak, lean, rawBeef Products16.1 mg
  93. 93Beef flank steak, lean, rawBeef Products16.1 mg
  94. 94Ground beef, 95% lean, rawBeef Products16.1 mg
  95. 95Round tip center steak, lean and fat, grilledBeef Products16 mg
  96. 96Knuckle tip center steak, choice, rawBeef Products16 mg
  97. 97Bottom round steak, lean and fat, rawBeef Products16 mg
  98. 98Shoulder tender medallion, all grades, rawBeef Products16 mg
  99. 99Shoulder top and center steak, lean and fat, grilledBeef Products15.9 mg
  100. 100Roasted beef top sirloin, boneless, leanBeef Products15.9 mg

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.