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 5001–5050 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
5001	Mangos, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5002	Mushrooms, maitake, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5003	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5004	Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5005	Radishes, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5006	Asparagus, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5007	Asparagus, canned, drained solids	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5008	Orange-grapefruit juice, canned or bottled, unsweetened	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5009	Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5010	Orange juice, canned, unsweetened	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5011	Oranges, raw, all commercial varieties	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5012	Longans, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5013	Litchis, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5014	Alcoholic beverage, wine, light	Beverages	10.00 mg	2%	USDA_SR
5015	Alcoholic beverage, wine, cooking	Beverages	10.00 mg	2%	USDA_SR
5016	Babyfood, juice, orange-carrot	Baby Foods	10.00 mg	2%	USDA_SR
5017	Restaurant, family style, coleslaw	Restaurant Foods	10.00 mg	2%	USDA_SR
5018	APPLEBEE'S, coleslaw	Restaurant Foods	10.00 mg	2%	USDA_SR
5019	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted	Baby Foods	10.00 mg	2%	USDA_SR
5020	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted	Baby Foods	10.00 mg	2%	USDA_SR
5021	Candies, HERSHEY'S SKOR Toffee Bar	Sweets	10.00 mg	2%	USDA_SR
5022	Carrots, baby, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5023	Mountain yam, hawaii, cooked, steamed, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5024	Asparagus, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5025	Rutabagas, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5026	Mountain yam, hawaii, cooked, steamed, without salt	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5027	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5028	Clementines, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5029	Jackfruit, canned, syrup pack	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5030	Jujube, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5031	Babyfood, grape juice, no sugar, canned	Baby Foods	10.00 mg	2%	USDA_SR
5032	Restaurant, Latino, tripe soup	Restaurant Foods	10.00 mg	2%	USDA_SR
5033	Squash, Indian, raw (Navajo)	American Indian/Alaska Native Foods	10.00 mg	2%	USDA_SR
5034	Muffin, blueberry, commercially prepared, low-fat	Baked Products	10.00 mg	2%	USDA_SR
5035	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5036	Orange Pineapple Juice Blend	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5037	Watermelon, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
5038	Syrup, Cane	Sweets	10.00 mg	2%	USDA_SR
5039	Pie fillings, blueberry, canned	Sweets	10.00 mg	2%	USDA_SR
5040	Hearts of palm, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR
5041	Melon, banana (Navajo)	American Indian/Alaska Native Foods	10.00 mg	2%	USDA_SR
5042	Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D	Fruits and fruit juices	10.00 mg	2%	CNF
5043	Babyfood, fruit, jarred, apricot and other fruit	Babyfoods	10.00 mg	2%	CNF
5044	Yogourt, Greek style, fruit flavoured, 2% M.F.	Fats and Oils	10.00 mg	2%	CNF
5045	Soup, tomato noodle, ready-to-serve	Soups, Sauces and Gravies	10.00 mg	2%	CNF
5046	Juice drink, orange, Calorie-reduced	Beverages	10.00 mg	2%	CNF
5047	Sweets, syrups, cane	Sweets	10.00 mg	2%	CNF
5048	Grains, rice and vermicelli mix, beef flavour, prepared with margarine	Cereals, Grains and Pasta	10.00 mg	2%	CNF
5049	Grains, rice and vermicelli mix, chicken flavour, prepared with margarine	Cereals, Grains and Pasta	10.00 mg	2%	CNF
5050	Orange pineapple juice	Fruits and fruit juices	10.00 mg	2%	CNF

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Vegan foods high in Magnesium

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