Foods high in magnesium

Pork tenderloin, broiled tops the list with 30.6 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. 1Pork tenderloin, broiledPork Products · 3 oz (85 g)30.6 mg7% DV
  2. 2Pork tenderloin, lean and fat, broiledPork Products · 3 oz (85 g)29.8 mg7% DV
  3. 3Pork tenderloin, lean and fat, roastedPork Products · 3 oz (85 g)24.6 mg6% DV
  4. 4Pork tenderloin, lean, roastedPork Products · 3 oz (85 g)24.6 mg6% DV
  5. 5Boneless pork chops, broiledPork Products · 3 oz (85 g)24.6 mg6% DV
  6. 6Pork loin, lean, broiledPork Products · 3 oz (85 g)24.6 mg6% DV
  7. 7Boneless pork center rib chops, lean, broiledPork Products · 3 oz (85 g)23.8 mg6% DV
  8. 8Boneless pork sirloin roasts, lean, roastedPork Products · 3 oz (85 g)23.8 mg6% DV
  9. 9Pork top loin chops, boneless, lean and fat, broiledPork Products · 3 oz (85 g)23.8 mg6% DV
  10. 10Pork top loin chops, boneless, lean and fat, pan-broiledPork Products · 3 oz (85 g)23.8 mg6% DV
  11. 11Pork top loin chops, boneless, lean, pan-broiledPork Products · 3 oz (85 g)23.8 mg6% DV
  12. 12Pork loin, whole, lean and fat, broiledPork Products · 3 oz (85 g)23.8 mg6% DV
  13. 13Pork loin, lean, roastedPork Products · 3 oz (85 g)23.8 mg6% DV
  14. 14Canadian bacon, pan-friedPork Products · 3 oz (85 g)22.9 mg5% DV
  15. 15Pork ham, rump half, lean, roastedPork Products · 3 oz (85 g)22.9 mg5% DV
  16. 16Boneless pork center loin chops, lean, pan-broiledPork Products · 3 oz (85 g)22.9 mg5% DV
  17. 17Pork loin chop, boneless, lean, pan-friedPork Products · 3 oz (85 g)22.9 mg5% DV
  18. 18Pork sirloin chop, boneless, broiledPork Products · 3 oz (85 g)22.9 mg5% DV
  19. 19Boneless pork sirloin chops, lean, broiledPork Products · 3 oz (85 g)22.9 mg5% DV
  20. 20Pork sirloin roast, boneless, roastedPork Products · 3 oz (85 g)22.9 mg5% DV
  21. 21Pork tenderloin, rawPork Products · 3 oz (85 g)22.9 mg5% DV
  22. 22Pork tenderloin, lean, rawPork Products · 3 oz (85 g)22.9 mg5% DV
  23. 23Pork top loin chops, boneless, lean, broiledPork Products · 3 oz (85 g)22.9 mg5% DV
  24. 24Pork top loin chops, boneless, lean, rawPork Products · 3 oz (85 g)22.9 mg5% DV
  25. 25Pork, ground, 96% lean / 4% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)22.9 mg5% DV
  26. 26Pork petite tender, boneless, lean and fat, broiledPork Products · 3 oz (85 g)22.9 mg5% DV
  27. 27Trimmed pork loin and shoulder, lean, cookedPork Products · 3 oz (85 g)22.1 mg5% DV
  28. 28Pork center loin chops, bone-in, lean, broiledPork Products · 3 oz (85 g)22.1 mg5% DV
  29. 29Pork loin, center chops, bone-in, lean, rawPork Products · 3 oz (85 g)22.1 mg5% DV
  30. 30Pork center loin chops, boneless, lean, rawPork Products · 3 oz (85 g)22.1 mg5% DV
  31. 31Pork loin chop, boneless, broiledPork Products · 3 oz (85 g)22.1 mg5% DV
  32. 32Pork country-style ribs, boneless, lean, broiledPork Products · 3 oz (85 g)22.1 mg5% DV
  33. 33Pork country-style ribs, boneless, lean, roastedPork Products · 3 oz (85 g)22.1 mg5% DV
  34. 34Pork loin sirloin chop, bone-in, lean, braisedPork Products · 3 oz (85 g)22.1 mg5% DV
  35. 35Pork sirloin roasts, bone-in, lean, roastedPork Products · 3 oz (Yield from 1 cooked roast, with refuse, weighing 1515g) (85 g)22.1 mg5% DV
  36. 36Pork top loin chop, boneless, lean and fat, broiledPork Products · 3 oz (85 g)22.1 mg5% DV
  37. 37Pork top loin chop, boneless, lean and fat, rawPork Products · 3 oz (85 g)22.1 mg5% DV
  38. 38Boneless pork top loin chops, lean, pan-friedPork Products · 3 oz (85 g)22.1 mg5% DV
  39. 39Pork top loin roasts, boneless, lean, roastedPork Products · 3 oz (85 g)22.1 mg5% DV
  40. 40Boneless pork top loin, lean, rawPork Products · 3 oz (85 g)22.1 mg5% DV
  41. 41Pork loin, whole, lean and fat, roastedPork Products · 3 oz (85 g)22.1 mg5% DV
  42. 42Pork Boston butt roast, lean, roastedPork Products · 3 oz (85 g)22.1 mg5% DV
  43. 43Pork shoulder breast, boneless, lean and fat, broiledPork Products · 3 oz (85 g)22.1 mg5% DV
  44. 44Pork shoulder breast, boneless, lean and fat, rawPork Products · 3 oz (85 g)22.1 mg5% DV
  45. 45Country-style pork ham, lean, rawPork Products · 3 oz (85 g)21.3 mg5% DV
  46. 46Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)21.3 mg5% DV
  47. 47Cured ham slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)21.3 mg5% DV
  48. 48Pork, trimmed, lean, cookedPork Products · 3 oz (85 g)21.3 mg5% DV
  49. 49Pork ham, rump half, lean and fat, roastedPork Products · 3 oz (85 g)21.3 mg5% DV
  50. 50Pork, fresh, whole ham, lean only, roastedPork Products · 3 oz (85 g)21.3 mg5% DV
  51. 51Pork, fresh, whole ham, lean only, rawPork Products · 3 oz (85 g)21.3 mg5% DV
  52. 52Pork loin blade chop, boneless, lean, broiledPork Products · 3 oz (85 g)21.3 mg5% DV
  53. 53Pork loin, center chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)21.3 mg5% DV
  54. 54Pork center loin chops, bone-in, lean and fat, rawPork Products · 3 oz (85 g)21.3 mg5% DV
  55. 55Boneless pork center loin chops, pan-broiledPork Products · 3 oz (85 g)21.3 mg5% DV
  56. 56Pork loin center rib chop, bone-in, lean, rawPork Products · 3 oz (85 g)21.3 mg5% DV
  57. 57Pork center rib chops, bone-in, lean, broiledPork Products · 3 oz (85 g)21.3 mg5% DV
  58. 58Pork loin sirloin chop, bone-in, lean, rawPork Products · 3 oz (85 g)21.3 mg5% DV
  59. 59Pork sirloin chops, bone-in, lean, broiledPork Products · 3 oz (85 g)21.3 mg5% DV
  60. 60Pork sirloin chop, boneless, braisedPork Products · 3 oz (85 g)21.3 mg5% DV
  61. 61Boneless pork sirloin chops, lean, braisedPork Products · 3 oz (85 g)21.3 mg5% DV
  62. 62Pork loin sirloin roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)21.3 mg5% DV
  63. 63Pork tenderloin, lean and fat, with solution, roastedPork Products · 3 oz (85 g)21.3 mg5% DV
  64. 64Pork tenderloin, lean, with solution, roastedPork Products · 3 oz (85 g)21.3 mg5% DV
  65. 65Boneless top loin chops, lean and fat, pan-friedPork Products · 3 oz (85 g)21.3 mg5% DV
  66. 66Pork top loin roast, boneless, lean and fat, roastedPork Products · 3 oz (85 g)21.3 mg5% DV
  67. 67Pork, ground, 96% lean / 4% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)21.3 mg5% DV
  68. 68Pork leg sirloin tip roast, braisedPork Products · 3 oz (85 g)21.3 mg5% DV
  69. 69Pork leg sirloin tip roast, rawPork Products · 3 oz (85 g)21.3 mg5% DV
  70. 70Pork tenderloin, boneless, rawPork Products · 3 oz (85 g)21 mg5% DV
  71. 71Cured ham rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)20.4 mg5% DV
  72. 72Cured ham rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)20.4 mg5% DV
  73. 73Boneless pork blade chops, broiledPork Products · 3 oz (85 g)20.4 mg5% DV
  74. 74Pork, fresh, retail cuts, lean only, rawPork Products · 3 oz (85 g)20.4 mg5% DV
  75. 75Trimmed pork cuts, cookedPork Products · 3 oz (85 g)20.4 mg5% DV
  76. 76Trimmed pork loin and shoulder, lean and fat, cookedPork Products · 3 oz (85 g)20.4 mg5% DV
  77. 77Ground pork, cookedPork Products · 3 oz (85 g)20.4 mg5% DV
  78. 78Pork, fresh, ham shank, lean only, roastedPork Products · 3 oz (85 g)20.4 mg5% DV
  79. 79Pork loin blade roast, boneless, lean, roastedPork Products · 3 oz (85 g)20.4 mg5% DV
  80. 80Bone-in center loin chops, lean, pan-friedPork Products · 3 oz (85 g)20.4 mg5% DV
  81. 81Pork loin, center rib chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)20.4 mg5% DV
  82. 82Pork loin chop, boneless, pan-friedPork Products · 3 oz (85 g)20.4 mg5% DV
  83. 83Pork loin roast, boneless, lean, roastedPork Products · 3 oz (85 g)20.4 mg5% DV
  84. 84Pork country-style ribs, boneless, lean and fat, broiledPork Products · 3 oz (85 g)20.4 mg5% DV
  85. 85Pork country-style ribs, boneless, lean and fat, roastedPork Products · 3 oz (85 g)20.4 mg5% DV
  86. 86Pork country-style ribs, bone-in, lean, broiledPork Products · 3 oz (85 g)20.4 mg5% DV
  87. 87Pork loin sirloin chop, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)20.4 mg5% DV
  88. 88Boneless pork top loin, rawPork Products · 3 oz (85 g)20.4 mg5% DV
  89. 89Pork Boston butt steaks, lean, braisedPork Products · 3 oz (85 g)20.4 mg5% DV
  90. 90Pork Boston butt steaks, lean, broiledPork Products · 3 oz (85 g)20.4 mg5% DV
  91. 91Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)20.4 mg5% DV
  92. 92Pork shoulder petite tender, rawPork Products · 3 oz (85 g)20.4 mg5% DV
  93. 93Pork center cut chop, rawPork Products · 3 oz (85 g)19.9 mg5% DV
  94. 94Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)19.6 mg5% DV
  95. 95Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)19.6 mg5% DV
  96. 96Cured ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)19.6 mg5% DV
  97. 97Bone-in ham, lean, rawPork Products · 3 oz (3 oz) (85 g)19.6 mg5% DV
  98. 98Pork loin and shoulder, rawPork Products · 3 oz (85 g)19.6 mg5% DV
  99. 99Trimmed pork loin and shoulder, lean, rawPork Products · 3 oz (85 g)19.6 mg5% DV
  100. 100Pork tenderloin, rawPork Products · 3 oz (85 g)19.6 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.