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 5201–5250 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
5201	Sugars, brown	Sweets	9.00 mg	2%	USDA_SR
5202	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5203	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5204	Cauliflower, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5205	Squash, winter, butternut, frozen, cooked, boiled, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5206	Radishes, oriental, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5207	Pumpkin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5208	Mushrooms, brown, italian, or crimini, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
5209	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5210	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5211	Feijoa, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5212	Pie crust, refrigerated, regular, baked	Baked Products	9.00 mg	2%	USDA_SR
5213	Cherries, sweet, canned, pitted, heavy syrup, drained	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
5214	Salad dressing, french dressing, reduced calorie	Fats and Oils	9.00 mg	2%	USDA_SR
5215	Chilchen (Red Berry Beverage) (Navajo)	American Indian/Alaska Native Foods	9.00 mg	2%	USDA_SR
5216	Glutino, Gluten Free Cookies, Vanilla Creme	Baked Products	9.00 mg	2%	USDA_SR
5217	Babyfood, vegetables, jarred, carrots, all stages	Babyfoods	9.00 mg	2%	CNF
5218	Babyfood, dessert, jarred, banana graham pie	Babyfoods	9.00 mg	2%	CNF
5219	Babyfood, fruit, jarred, pear, all stages	Babyfoods	9.00 mg	2%	CNF
5220	Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages	Babyfoods	9.00 mg	2%	CNF
5221	Soup, tomato and red pepper, ready-to-serve, low sodium	Soups, Sauces and Gravies	9.00 mg	2%	CNF
5222	Energy drink, coffee flavours	Beverages	9.00 mg	2%	CNF
5223	Chinese dish, soup, hot and sour, restaurant prepared	Soups, Sauces and Gravies	9.00 mg	2%	CNF
5224	Dumpling, plain	Baked Products	9.00 mg	2%	CNF
5225	Squash, winter, butternut, frozen, boiled, with salt	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5226	Radish, oriental (daikon), boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5227	Pumpkin, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5228	Cauliflower, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5229	Cauliflower, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5230	Carrot, canned, solids ans liquid, unsalted	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5231	Asparagus, canned, solids and liquid, unsalted	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5232	Onion, yellow, sauteed	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5233	Onion, sweet, raw	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5234	Cherry, sweet, canned, heavy syrup, drained	Fruits and fruit juices	9.00 mg	2%	CNF
5235	Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery	Breakfast cereals	9.00 mg	2%	CNF
5236	Mushroom, brown, Italian (crimini), raw	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5237	Fast foods, hot dog with chili	Fast Foods	9.00 mg	2%	CNF
5238	Grains, rice, white, long-grain, parboiled, cooked	Cereals, Grains and Pasta	9.00 mg	2%	CNF
5239	Pasta, Japanese noodles, soba, cooked	Cereals, Grains and Pasta	9.00 mg	2%	CNF
5240	Sweets, syrups, table blends, corn, refiner's syrup and sugar	Sweets	9.00 mg	2%	CNF
5241	Sweets, sugar, brown	Sweets	9.00 mg	2%	CNF
5242	Strudel, apple	Baked Products	9.00 mg	2%	CNF
5243	Pie, cherry, homemade, 2 crust	Baked Products	9.00 mg	2%	CNF
5244	Cake, yellow (plus streusel), pudding-type, dry mix, unprepared	Baked Products	9.00 mg	2%	CNF
5245	Cake, white, pudding-type, dry mix, unprepared	Baked Products	9.00 mg	2%	CNF
5246	Cake, sponge, homemade	Baked Products	9.00 mg	2%	CNF
5247	Alcohol, dessert wine, dry (18.8% alcohol by volume)	Beverages	9.00 mg	2%	CNF
5248	Alcohol, dessert wine, sweet (18.8% alcohol by volume)	Beverages	9.00 mg	2%	CNF
5249	Tomato, red, ripe, boiled, with salt	Vegetables and Vegetable Products	9.00 mg	2%	CNF
5250	Tomato, red, ripe, boiled	Vegetables and Vegetable Products	9.00 mg	2%	CNF

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Vegan foods high in Magnesium

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