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 5401–5450 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
5401	Onion, frozen, whole, boiled, drained	Vegetables and Vegetable Products	8.00 mg	2%	CNF
5402	Butterbur (fuki), boiled, drained	Vegetables and Vegetable Products	8.00 mg	2%	CNF
5403	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	8.00 mg	2%	CNF
5404	Grapefruit, pink, red or white, all areas, raw	Fruits and fruit juices	8.00 mg	2%	CNF
5405	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid	Fruits and fruit juices	8.00 mg	2%	CNF
5406	Pear, asian, raw	Fruits and fruit juices	8.00 mg	2%	CNF
5407	Strawberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	8.00 mg	2%	CNF
5408	Quince, raw	Fruits and fruit juices	8.00 mg	2%	CNF
5409	Plum, canned, purple, juice pack, solids and liquid	Fruits and fruit juices	8.00 mg	2%	CNF
5410	Tangerine (mandarin) juice, canned, sugar added	Fruits and fruit juices	8.00 mg	2%	CNF
5411	Tangerine (mandarin) juice, raw	Fruits and fruit juices	8.00 mg	2%	CNF
5412	Lime juice, raw	Fruits and fruit juices	8.00 mg	2%	CNF
5413	Lemon juice, frozen	Fruits and fruit juices	8.00 mg	2%	CNF
5414	Lemon juice, canned or bottled	Fruits and fruit juices	8.00 mg	2%	CNF
5415	Lemon, raw, without peel	Fruits and fruit juices	8.00 mg	2%	CNF
5416	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	8.00 mg	2%	CNF
5417	Cherry, sweet, canned, extra heavy syrup pack	Fruits and fruit juices	8.00 mg	2%	CNF
5418	Apricot, canned whole no skin, extra heavy syrup, solids and liquid	Fruits and fruit juices	8.00 mg	2%	CNF
5419	Apricot, canned whole no skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	8.00 mg	2%	CNF
5420	Apricot, canned halves with skin, light syrup pack, solids and liquid	Fruits and fruit juices	8.00 mg	2%	CNF
5421	Soup, tomato, canned, condensed, water added	Soups, Sauces and Gravies	8.00 mg	2%	CNF
5422	Soup, mixed vegetable (with pasta), ready-to-serve	Soups, Sauces and Gravies	8.00 mg	2%	CNF
5423	Salad dressing, french, commercial, low calorie	Fats and Oils	8.00 mg	2%	CNF
5424	Salad dressing, thousand island, commercial, regular	Fats and Oils	8.00 mg	2%	CNF
5425	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	7.87 mg	2%	USDA_FF
5426	Grapefruit juice, red, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	7.75 mg	2%	USDA_FF
5427	Grapes, green, seedless, raw	Fruits and Fruit Juices	7.12 mg	2%	USDA_FF
5428	Grapes, green, seedless, raw	Fruits and Fruit Juices	7.12 mg	2%	USDA_FF
5429	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	7.10 mg	2%	USDA_FF
5430	Pie, apple, prepared from recipe	Baked Products	7.00 mg	2%	USDA_SR
5431	Pie, apple, commercially prepared, enriched flour	Baked Products	7.00 mg	2%	USDA_SR
5432	Cookies, sugar, refrigerated dough	Baked Products	7.00 mg	2%	USDA_SR
5433	Cookies, sugar wafer, with creme filling, sugar free	Baked Products	7.00 mg	2%	USDA_SR
5434	Malt beverage, includes non-alcoholic beer	Beverages	7.00 mg	2%	USDA_SR
5435	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Snacks	7.00 mg	2%	USDA_SR
5436	Guava sauce, cooked	Fruits and Fruit Juices	7.00 mg	2%	USDA_SR
5437	Grapes, red or green (European type, such as Thompson seedless), raw	Fruits and Fruit Juices	7.00 mg	2%	USDA_SR
5438	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	7.00 mg	2%	USDA_SR
5439	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Fruits and Fruit Juices	7.00 mg	2%	USDA_SR
5440	Cereals ready-to-eat, RALSTON Corn Flakes	Breakfast Cereals	7.00 mg	2%	USDA_SR
5441	Soup, shark fin, restaurant-prepared	Soups, Sauces, and Gravies	7.00 mg	2%	USDA_SR
5442	Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E	Beverages	7.00 mg	2%	USDA_SR
5443	Beverages, V8 V-FUSION Juices, Tropical	Beverages	7.00 mg	2%	USDA_SR
5444	Dip, TOSTITOS, salsa con queso, medium	Soups, Sauces, and Gravies	7.00 mg	2%	USDA_SR
5445	Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	7.00 mg	2%	USDA_SR
5446	Cereals, farina, enriched, cooked with water, with salt	Breakfast Cereals	7.00 mg	2%	USDA_SR
5447	Lemonade, frozen concentrate, pink	Beverages	7.00 mg	2%	USDA_SR
5448	Infant formula, PBM PRODUCTS, store brand, soy, ready-to-feed	Baby Foods	7.00 mg	2%	USDA_SR
5449	Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder	Baby Foods	7.00 mg	2%	USDA_SR
5450	Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed	Baby Foods	7.00 mg	2%	USDA_SR

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Vegan foods high in Magnesium

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