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 5151–5200 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
5151	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5152	Cherries, sweet, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5153	Cherries, sweet, canned, water pack, solids and liquids	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5154	Cherries, sour, red, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5155	Apricots, canned, water pack, without skin, solids and liquids	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5156	Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted	Baby Foods	9.00 mg	2%	USDA_SR
5157	Babyfood, vegetables, carrots, strained	Baby Foods	9.00 mg	2%	USDA_SR
5158	Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars	Baby Foods	9.00 mg	2%	USDA_SR
5159	Alcoholic beverage, wine, dessert, sweet	Beverages	9.00 mg	2%	USDA_SR
5160	Grapefruit juice, pink or red, with added calcium	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5161	Grapefruit, raw, white, Florida	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5162	Pie, cherry, prepared from recipe	Baked Products	9.00 mg	2%	USDA_SR
5163	Cake, pudding-type, white, enriched, dry mix	Baked Products	9.00 mg	2%	USDA_SR
5164	Cake, sponge, prepared from recipe	Baked Products	9.00 mg	2%	USDA_SR
5165	Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted	Baby Foods	9.00 mg	2%	USDA_SR
5166	Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA	Baby Foods	9.00 mg	2%	USDA_SR
5167	Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5168	Apricots, frozen, sweetened	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5169	Babyfood, juice, orange	Baby Foods	9.00 mg	2%	USDA_SR
5170	Babyfood, dessert, fruit pudding, pineapple, strained	Baby Foods	9.00 mg	2%	USDA_SR
5171	Babyfood, juice, orange and pineapple	Baby Foods	9.00 mg	2%	USDA_SR
5172	Babyfood, fruit, applesauce with banana, junior	Baby Foods	9.00 mg	2%	USDA_SR
5173	Babyfood, fruit, pears, junior	Baby Foods	9.00 mg	2%	USDA_SR
5174	Squash, winter, butternut, frozen, cooked, boiled, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5175	Pumpkin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5176	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5177	Cauliflower, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5178	Carrots, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5179	KFC, Coleslaw	Fast Foods	9.00 mg	2%	USDA_SR
5180	Tomatoes, red, ripe, cooked, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5181	Radishes, oriental, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5182	Radishes, white icicle, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5183	Beans, mung, mature seeds, sprouted, canned, drained solids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5184	Turnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5185	Tomatoes, red, ripe, cooked	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5186	Onions, sweet, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5187	Onions, yellow, sauteed	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5188	Persimmons, japanese, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5189	Peaches, yellow, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5190	Nectarines, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5191	Rice, white, long-grain, parboiled, unenriched, cooked	Cereal Grains and Pasta	9.00 mg	2%	USDA_SR
5192	Rice, white, long-grain, parboiled, enriched, cooked	Cereal Grains and Pasta	9.00 mg	2%	USDA_SR
5193	Mushroom, white, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5194	Carrots, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5195	Asparagus, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5196	Mushrooms, white, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5197	Asparagus, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5198	DENNY'S, coleslaw	Restaurant Foods	9.00 mg	2%	USDA_SR
5199	Noodles, japanese, soba, cooked	Cereal Grains and Pasta	9.00 mg	2%	USDA_SR
5200	Syrups, table blends, corn, refiner, and sugar	Sweets	9.00 mg	2%	USDA_SR

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Vegan foods high in Magnesium

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