Vegan foods high in Magnesium

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 4951–5000 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
4951	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4952	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4953	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4954	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4955	Gooseberries, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4956	Figs, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4957	Figs, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4958	Figs, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4959	Figs, canned, water pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4960	Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled	Baked Products	10.00 mg	2%	USDA_SR
4961	Pie, fried pies, fruit	Baked Products	10.00 mg	2%	USDA_SR
4962	Muffins, blueberry, commercially prepared (Includes mini-muffins)	Baked Products	10.00 mg	2%	USDA_SR
4963	Cake, white, dry mix, special dietary (includes lemon-flavored)	Baked Products	10.00 mg	2%	USDA_SR
4964	MORI-NU, Tofu, silken, lite extra firm	Legumes and Legume Products	10.00 mg	2%	USDA_SR
4965	MORI-NU, Tofu, silken, lite firm	Legumes and Legume Products	10.00 mg	2%	USDA_SR
4966	Babyfood, corn and sweet potatoes, strained	Baby Foods	10.00 mg	2%	USDA_SR
4967	Alcoholic beverages, wine, rose	Beverages	10.00 mg	2%	USDA_SR
4968	Carambola, (starfruit), raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4969	Apricots, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4970	Soup, chunky vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	10.00 mg	2%	USDA_SR
4971	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate	Baby Foods	10.00 mg	2%	USDA_SR
4972	Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior	Baby Foods	10.00 mg	2%	USDA_SR
4973	Babyfood, fruit, bananas with tapioca, strained	Baby Foods	10.00 mg	2%	USDA_SR
4974	Salad dressing, russian dressing	Fats and Oils	10.00 mg	2%	USDA_SR
4975	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	10.00 mg	2%	USDA_SR
4976	Sweeteners, for baking, brown, contains sugar and sucralose	Sweets	10.00 mg	2%	USDA_SR
4977	Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4978	Rutabagas, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4979	Peppers, sweet, red, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4980	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4981	Tomatoes, green, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4982	Peppers, sweet, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4983	Peppers, sweet, green, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4984	Onions, frozen, whole, unprepared	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4985	Chicory, witloof, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4986	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4987	Mushrooms, portabella, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4988	Tomatoes, red, ripe, canned, packed in tomato juice, no salt added	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4989	Peppers, sweet, red, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4990	Peppers, sweet, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4991	Waxgourd, (chinese preserving melon), raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4992	Turnips, frozen, unprepared	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4993	Tomatoes, red, ripe, canned, packed in tomato juice	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4994	Onions, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4995	Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
4996	Pineapple, frozen, chunks, sweetened	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4997	Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4998	Oranges, raw, Florida	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4999	Oranges, raw, California, valencias	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5000	Melons, honeydew, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR

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Vegan foods high in Magnesium

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