Foods high in magnesium

Pork tenderloin, lean, raw tops the list with 24.8 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.

1. 1Pork tenderloin, lean, rawPork Products24.8 mg
2. 2Pork tenderloin, rawPork Products22.5 mg
3. 3Pork leg sirloin tip roast, rawPork Products22.1 mg
4. 4Pork tenderloin, rawPork Products21.7 mg
5. 5Pork tenderloin, lean, with solution, roastedPork Products21.6 mg
6. 6Pork top loin chops, boneless, lean, rawPork Products21.3 mg
7. 7Pork center loin chops, boneless, lean, rawPork Products21.1 mg
8. 8Pork tenderloin, lean and fat, with solution, roastedPork Products20.7 mg
9. 9Pork loin, center chops, bone-in, lean, rawPork Products20.5 mg
10. 10Pork shoulder breast, boneless, lean and fat, rawPork Products20.5 mg
11. 11Pork tenderloin, lean, roastedPork Products20.3 mg
12. 12Pork tenderloin, lean and fat, with solution, rawPork Products20.2 mg
13. 13Bone-in ham shank, lean, unheatedPork Products19.8 mg
14. 14Pork tenderloin, lean and fat, roastedPork Products19.7 mg
15. 15Pork tenderloin, boneless, rawPork Products19.7 mg
16. 16Boneless pork top loin, lean, rawPork Products19.7 mg
17. 17Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, rawPork Products19.7 mg
18. 18Boneless whole ham, lean, roastedPork Products19.5 mg
19. 19Pork loin sirloin chop, bone-in, lean, rawPork Products19.4 mg
20. 20Whole boneless ham, roastedPork Products19.3 mg
21. 21Pork tenderloin, broiledPork Products19.3 mg
22. 22Cured ham rump, bone-in, lean, unheatedPork Products19.2 mg
23. 23Hormel Peppercorn Pork TenderloinPork Products19.1 mg
24. 24Pork sirloin, boneless, lean, rawPork Products19 mg
25. 25Boneless ham slice, lean, pan-broiledPork Products19 mg
26. 26Boneless whole ham, lean, unheatedPork Products18.9 mg
27. 27Hormel Cure 81 HamPork Products18.9 mg
28. 28Cured ham with juices, boneless, lean and fat, unheatedPork Products18.8 mg
29. 29Pork shoulder petite tender, rawPork Products18.8 mg
30. 30Boneless ham, pan-broiledPork Products18.6 mg
31. 31Canadian bacon, pan-friedPork Products18.5 mg
32. 32Hormel Always Tender Teriyaki Pork TenderloinPork Products18.5 mg
33. 33Pork, fresh, whole ham, lean only, rawPork Products18.4 mg
34. 34Pork loin center rib chop, bone-in, lean, rawPork Products18.4 mg
35. 35Boneless spiral ham, lean, unheatedPork Products18.3 mg
36. 36Pork ham, rump half, lean, rawPork Products18.3 mg
37. 37Canadian bacon, unpreparedPork Products18.2 mg
38. 38Cured ham rump, bone-in, lean, roastedPork Products18.2 mg
39. 39Pork, fresh, retail cuts, lean only, rawPork Products17.9 mg
40. 40Ham slice, bone-in, lean, unheatedPork Products17.9 mg
41. 41Pork loin blade, boneless, lean, rawPork Products17.9 mg
42. 42Pork leg cap steak, boneless, lean and fat, rawPork Products17.9 mg
43. 43Bone-in ham, lean, rawPork Products17.7 mg
44. 44Boneless ham slice, lean, pan-broiledPork Products17.6 mg
45. 45Pork, fresh, ham shank, lean only, rawPork Products17.6 mg
46. 46Cured ham shank, bone-in, lean, unheatedPork Products17.6 mg
47. 47Boneless spiral ham, lean, roastedPork Products17.5 mg
48. 48Pork petite tender, boneless, lean and fat, broiledPork Products17.4 mg
49. 49Pork tenderloin, lean and fat, broiledPork Products17.4 mg
50. 50Ham, boneless, lean, unheatedPork Products17.3 mg
51. 51Bone-in ham rump, lean, unheatedPork Products17.2 mg
52. 52Boneless pork chops, broiledPork Products17.1 mg
53. 53Hormel Lemon Garlic Pork Loin FiletsPork Products16.9 mg
54. 54Cured ham slice, bone-in, lean, pan-broiledPork Products16.9 mg
55. 55Ham, water added, rump, bone-in, lean, unheatedPork Products16.8 mg
56. 56Cured ham rump, bone-in, lean, unheatedPork Products16.8 mg
57. 57Cured ham slice, boneless, lean and fat, pan-broiledPork Products16.8 mg
58. 58Sliced ham, restaurantPork Products16.8 mg
59. 59Pork top loin chop, boneless, lean and fat, rawPork Products16.8 mg
60. 60Boneless pork sirloin chops, lean, broiledPork Products16.8 mg
61. 61Boneless pork center loin chops, lean, pan-broiledPork Products16.7 mg
62. 62Pork Boston butt steaks, lean, rawPork Products16.7 mg
63. 63Pork shoulder arm picnic, lean, rawPork Products16.7 mg
64. 64Pork top loin chops, boneless, lean, pan-broiledPork Products16.6 mg
65. 65Cured ham shank, bone-in, lean, roastedPork Products16.5 mg
66. 66Boneless pork sirloin chops, rawPork Products16.5 mg
67. 67Pork country-style ribs, lean, rawPork Products16.4 mg
68. 68Pork ham, rump half, lean, roastedPork Products16.4 mg
69. 69Bone-in ham slice, lean, unheatedPork Products16.3 mg
70. 70Ham, boneless, lean, roastedPork Products16.2 mg
71. 71Pork center cut chop, rawPork Products16.2 mg
72. 72Pork, fresh, whole loin, lean only, rawPork Products16.1 mg
73. 73Ham, natural juices, rump, bone-in, lean, roastedPork Products16.1 mg
74. 74Pork shoulder breast, boneless, lean and fat, broiledPork Products16 mg
75. 75Pork leg sirloin tip roast, braisedPork Products16 mg
76. 76Trimmed pork loin and shoulder, lean, rawPork Products16 mg
77. 77Pork sirloin chop, boneless, broiledPork Products15.9 mg
78. 78Spiral-sliced boneless ham, roastedPork Products15.8 mg
79. 79Boneless pork sirloin roasts, lean, roastedPork Products15.7 mg
80. 80Boneless whole ham, unheatedPork Products15.7 mg
81. 81Pork, ground, 96% lean / 4% fat, rawPork Products15.7 mg
82. 82Pork top loin chops, boneless, lean, broiledPork Products15.6 mg
83. 83Hormel Canadian Style BaconPork Products15.6 mg
84. 84Bone-in ham slice, lean, pan-broiledPork Products15.6 mg
85. 85Boneless extra lean ham steak, unheatedPork Products15.6 mg
86. 86Pork Boston butt steak, lean, rawPork Products15.6 mg
87. 87Pork, cured, ham, extra lean (approximately 4% fat), canned, roastedPork Products15.4 mg
88. 88Bone-in ham shank, lean, unheatedPork Products15.4 mg
89. 89Boneless pork sirloin chops, lean, braisedPork Products15.3 mg
90. 90Bone-in ham slice, lean, pan-broiledPork Products15.3 mg
91. 91Ham, water added, slice, bone-in, lean, pan-broiledPork Products15.3 mg
92. 92Boneless pork top loin chops, lean, pan-friedPork Products15.1 mg
93. 93Boneless whole ham, roastedPork Products15.1 mg
94. 94Pork top loin roasts, boneless, lean, roastedPork Products15 mg
95. 95Ham, water added, rump, bone-in, lean, roastedPork Products14.9 mg
96. 96Pork loin blade chop, boneless, lean, broiledPork Products14.8 mg
97. 97Pork top loin chops, boneless, lean and fat, pan-broiledPork Products14.7 mg
98. 98Boneless spiral ham, unheatedPork Products14.7 mg
99. 99Pork center loin chops, bone-in, lean and fat, rawPork Products14.7 mg
100. 100Boneless whole ham, lean, unheatedPork Products14.7 mg

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.