Foods high in magnesium

Beef top round, lean, choice, pan-fried tops the list with 29.8 mg per serving. 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. 1Beef top round, lean, choice, pan-friedBeef Products · 3 oz (85 g)29.8 mg7% DV
  2. 2Beef top round, choice, pan-friedBeef Products · 3 oz (85 g)28.1 mg7% DV
  3. 3New Zealand beef tenderloin, lean, friedBeef Products · 3 oz (85 g)26.4 mg6% DV
  4. 4New Zealand beef tenderloin, friedBeef Products · 3 oz (85 g)25.5 mg6% DV
  5. 5Prime beef top round steak, broiledBeef Products · 3 oz (85 g)25.5 mg6% DV
  6. 6Beef shank crosscuts, lean, simmeredBeef Products · 3 oz (85 g)25.5 mg6% DV
  7. 7Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)24.6 mg6% DV
  8. 8Roasted beef top sirloin, boneless, lean, selectBeef Products · 3 oz (85 g)24.6 mg6% DV
  9. 9New Zealand rump centre, lean and fat, friedBeef Products · 3 oz (85 g)24.6 mg6% DV
  10. 10New Zealand rump centre, lean, friedBeef Products · 3 oz (85 g)24.6 mg6% DV
  11. 11Shoulder top and center steak, lean and fat, grilledBeef Products · 3 oz (85 g)23.8 mg6% DV
  12. 12Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)23.8 mg6% DV
  13. 13Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)23.8 mg6% DV
  14. 14Top sirloin filet, lean, grilledBeef Products · 3 oz (85 g)23.8 mg6% DV
  15. 15Top sirloin filet, lean, choice, grilledBeef Products · 3 oz (85 g)23.8 mg6% DV
  16. 16Grilled beef top sirloin, boneless, lean, selectBeef Products · 3 oz (85 g)23.8 mg6% DV
  17. 17Ribeye filet, lean, grilledBeef Products · 3 oz (85 g)23.8 mg6% DV
  18. 18Ribeye filet, lean, choice, grilledBeef Products · 3 oz (85 g)23.8 mg6% DV
  19. 19Roasted beef ribeye, boneless, leanBeef Products · 3 oz (85 g)23.8 mg6% DV
  20. 20Beef round, lean, broiledBeef Products · 3 oz (85 g)23.8 mg6% DV
  21. 21Beef round, lean, broiledBeef Products · 3 oz (85 g)23.8 mg6% DV
  22. 22Choice beef top sirloin steak, pan-friedBeef Products · 3 oz (85 g)23.8 mg6% DV
  23. 23Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)22.9 mg5% DV
  24. 24Roasted beef top sirloin, boneless, leanBeef Products · 3 oz (85 g)22.9 mg5% DV
  25. 25Top sirloin roast, boneless, lean, roastedBeef Products · 3 oz (85 g)22.9 mg5% DV
  26. 26Beef rib, small end, lean, broiledBeef Products · 3 oz (85 g)22.9 mg5% DV
  27. 27Beef rib, small end, lean, broiledBeef Products · 3 oz (85 g)22.9 mg5% DV
  28. 28Beef, rib steak, lean, select, broiledBeef Products · 3 oz (85 g)22.9 mg5% DV
  29. 29Ribeye filet, lean, select, grilledBeef Products · 3 oz (85 g)22.9 mg5% DV
  30. 30Round tip side steak, lean and fat, grilledBeef Products · 3 oz (85 g)22.9 mg5% DV
  31. 31Beef shoulder pot roast, boneless, lean, braisedBeef Products · 3 oz (85 g)22.9 mg5% DV
  32. 32Grilled beef top loin, boneless, lean/fat, 1/8" fatBeef Products · 3 oz (85 g)22.9 mg5% DV
  33. 33Grilled beef top loin, boneless, lean/fat, selectBeef Products · 3 oz (85 g)22.9 mg5% DV
  34. 34Top loin filet, lean, select, grilledBeef Products · 3 oz (85 g)22.9 mg5% DV
  35. 35Top loin petite roast, lean/fat, roastedBeef Products · 3 oz (85 g)22.9 mg5% DV
  36. 36Top loin petite roast, lean/fat, choice, roastedBeef Products · 3 oz (85 g)22.9 mg5% DV
  37. 37Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, rawBeef Products · 3 oz (85 g)22.9 mg5% DV
  38. 38Top sirloin steak, lean, broiledBeef Products · 3 oz (85 g)22.9 mg5% DV
  39. 39Beef mock tender steak, boneless, lean and fat, rawBeef Products · 3 oz (85 g)22.1 mg5% DV
  40. 40Boneless beef mock tender steak, lean, rawBeef Products · 3 oz (85 g)22.1 mg5% DV
  41. 41Shoulder top and center steak, lean and fat, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  42. 42Tri-tip steak, all grades, broiledBeef Products · 3 oz (85 g)22.1 mg5% DV
  43. 43Grilled beef top sirloin cap, boneless, lean/fatBeef Products · 3 oz (85 g)22.1 mg5% DV
  44. 44Top sirloin cap steak, lean/fat, choice, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  45. 45Top sirloin cap steak, boneless, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  46. 46New Zealand beef knuckle, friedBeef Products · 3 oz (85 g)22.1 mg5% DV
  47. 47Skirt steak, outside, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  48. 48Outside skirt steak, select, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  49. 49Boneless rib eye steak, select, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  50. 50Boneless ribeye steak, lean, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  51. 51Bone-in back ribs, all grades, braisedBeef Products · 3 oz (85 g)22.1 mg5% DV
  52. 52Back ribs, bone-in, lean, braisedBeef Products · 3 oz (85 g)22.1 mg5% DV
  53. 53Back ribs, bone-in, lean, braisedBeef Products · 3 oz (85 g)22.1 mg5% DV
  54. 54Eye of round steak, lean, broiledBeef Products · 3 oz (85 g)22.1 mg5% DV
  55. 55Ribeye petite roast, lean, rawBeef Products · 3 oz (85 g)22.1 mg5% DV
  56. 56Ribeye petite roast, lean, choice, rawBeef Products · 3 oz (85 g)22.1 mg5% DV
  57. 57Ribeye petite roast, lean, select, rawBeef Products · 3 oz (85 g)22.1 mg5% DV
  58. 58Roasted beef ribeye, boneless, lean, choiceBeef Products · 3 oz (85 g)22.1 mg5% DV
  59. 59Roasted beef ribeye, boneless, lean, selectBeef Products · 3 oz (85 g)22.1 mg5% DV
  60. 60Beef round roast, choice, broiledBeef Products · 3 oz (85 g)22.1 mg5% DV
  61. 61Select beef round, full cut, broiledBeef Products · 3 oz (85 g)22.1 mg5% DV
  62. 62Knuckle tip center steak, all grades, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  63. 63Knuckle tip center steak, choice, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  64. 64Round tip center steak, lean and fat, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  65. 65Round tip side steak, lean and fat, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  66. 66Round tip side steak, lean and fat, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  67. 67Bottom round steak, select, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  68. 68Beef tip round roast, roastedBeef Products · 3 oz (85 g)22.1 mg5% DV
  69. 69Beef tip round roast, select, roastedBeef Products · 3 oz (85 g)22.1 mg5% DV
  70. 70Top round roast, lean, braisedBeef Products · 3 oz (85 g)22.1 mg5% DV
  71. 71Top round roast, lean, braisedBeef Products · 3 oz (85 g)22.1 mg5% DV
  72. 72T-bone steak, lean, broiledBeef Products · 3 oz (85 g)22.1 mg5% DV
  73. 73Beef t-bone steak, lean, broiledBeef Products · 3 oz (85 g)22.1 mg5% DV
  74. 74Boneless beef shoulder pot roast, rawBeef Products · 3 oz (85 g)22.1 mg5% DV
  75. 75Shoulder pot roast, lean, rawBeef Products · 3 oz (85 g)22.1 mg5% DV
  76. 76Beef shoulder pot roast, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)22.1 mg5% DV
  77. 77Shoulder steak, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  78. 78Shoulder steak, boneless, lean, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  79. 79Boneless shoulder steak, grilledBeef Products · 3 oz ( 1 serving ) (85 g)22.1 mg5% DV
  80. 80Tenderloin roast, roastedBeef Products · 3 oz (85 g)22.1 mg5% DV
  81. 81Prime beef tenderloin steak, broiledBeef Products · 3 oz (85 g)22.1 mg5% DV
  82. 82Grilled beef top loin, boneless, lean/fat, choiceBeef Products · 3 oz (85 g)22.1 mg5% DV
  83. 83Top loin filet, lean, grilledBeef Products · 3 oz (85 g)22.1 mg5% DV
  84. 84Top loin petite roast, lean/fat, select, roastedBeef Products · 3 oz (85 g)22.1 mg5% DV
  85. 85Roasted beef top loin, boneless, lean, selectBeef Products · 3 oz (85 g)22.1 mg5% DV
  86. 86Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, rawBeef Products · 3 oz (85 g)22.1 mg5% DV
  87. 87Top loin petite roast, lean, choice, rawBeef Products · 3 oz (85 g)22.1 mg5% DV
  88. 88Top sirloin steak, lean and fat, broiledBeef Products · 3 oz (85 g)22.1 mg5% DV
  89. 89Top sirloin steak, lean, broiledBeef Products · 3 oz (85 g)22.1 mg5% DV
  90. 90Top sirloin steak, lean, broiledBeef Products · 3 oz (85 g)22.1 mg5% DV
  91. 91Boneless beef chuck eye steak, lean, grilledBeef Products · 3 oz (85 g)21.3 mg5% DV
  92. 92Beef chuck eye steak, boneless, lean, grilledBeef Products · 3 oz (85 g)21.3 mg5% DV
  93. 93Boneless beef mock tender steak, rawBeef Products · 3 oz (85 g)21.3 mg5% DV
  94. 94Beef mock tender steak, boneless, lean, rawBeef Products · 3 oz (85 g)21.3 mg5% DV
  95. 95Shoulder tender medallion, all grades, grilledBeef Products · 3 oz (85 g)21.3 mg5% DV
  96. 96Shoulder tender medallion, choice, grilledBeef Products · 3 oz (85 g)21.3 mg5% DV
  97. 97Shoulder tender medallion, select, rawBeef Products · 3 oz (85 g)21.3 mg5% DV
  98. 98Shoulder top and center steak, lean and fat, rawBeef Products · 3 oz (85 g)21.3 mg5% DV
  99. 99Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)21.3 mg5% DV
  100. 100Top sirloin cap steak, boneless, grilledBeef Products · 3 oz (85 g)21.3 mg5% DV

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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.