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 5551–5600 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
5551	Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume)	Beverages	7.00 mg	2%	CNF
5552	Lemonade, pink, frozen concentrate	Beverages	7.00 mg	2%	CNF
5553	Lemonade, white, frozen concentrate	Beverages	7.00 mg	2%	CNF
5554	Pickles, cucumber, dill, low sodium	Vegetables and Vegetable Products	7.00 mg	2%	CNF
5555	Pickles, cucumber, dill (includes Kosher and Polish)	Vegetables and Vegetable Products	7.00 mg	2%	CNF
5556	Pepper, sweet, green, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	7.00 mg	2%	CNF
5557	Lettuce, iceberg	Vegetables and Vegetable Products	7.00 mg	2%	CNF
5558	Pickle relish, hamburger	Vegetables and Vegetable Products	7.00 mg	2%	CNF
5559	Pickles, cucumber, sweet	Vegetables and Vegetable Products	7.00 mg	2%	CNF
5560	Onion, frozen, chopped, unprepared	Vegetables and Vegetable Products	7.00 mg	2%	CNF
5561	Mustard spinach (tendergreen), boiled, drained	Vegetables and Vegetable Products	7.00 mg	2%	CNF
5562	Plum, raw	Fruits and fruit juices	7.00 mg	2%	CNF
5563	Pear, raw, with skin	Fruits and fruit juices	7.00 mg	2%	CNF
5564	Grape, red or green (European type, such as Thompson seedless), adherent skin, raw	Fruits and fruit juices	7.00 mg	2%	CNF
5565	Strawberry, frozen, sweetened, sliced	Fruits and fruit juices	7.00 mg	2%	CNF
5566	Pear, canned halves, juice pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
5567	Peach, spiced, canned whole, heavy syrup pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
5568	Peach, canned halves or slices, juice pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
5569	Lime juice, canned or bottled	Fruits and fruit juices	7.00 mg	2%	CNF
5570	Guava sauce, cooked	Fruits and fruit juices	7.00 mg	2%	CNF
5571	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
5572	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
5573	Crabapple, raw	Fruits and fruit juices	7.00 mg	2%	CNF
5574	Apricot, canned halves with skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
5575	Apricot, canned halves with skin, water pack, solids and liquid	Fruits and fruit juices	7.00 mg	2%	CNF
5576	Soup, mushroom barley, canned, condensed	Soups, Sauces and Gravies	7.00 mg	2%	CNF
5577	Salad dressing, thousand island, commercial, low calorie	Fats and Oils	7.00 mg	2%	CNF
5578	Juice, pomegranate, from concentrate, shelf-stable	Fruits and Fruit Juices	6.86 mg	2%	USDA_FF
5579	Plum, black, with skin, raw	Fruits and Fruit Juices	6.62 mg	2%	USDA_FF
5580	Pear, Anjou, green, with skin, raw	Fruits and Fruit Juices	6.49 mg	2%	USDA_FF
5581	Lettuce, iceberg, raw	Vegetables and Vegetable Products	6.31 mg	2%	USDA_FF
5582	Blueberries, raw	Fruits and Fruit Juices	6.18 mg	1%	USDA_FF
5583	Blueberries, raw	Fruits and Fruit Juices	6.18 mg	1%	USDA_FF
5584	Pie, peach	Baked Products	6.00 mg	1%	USDA_SR
5585	Pie, lemon meringue, prepared from recipe	Baked Products	6.00 mg	1%	USDA_SR
5586	Cake, yellow, commercially prepared, with vanilla frosting	Baked Products	6.00 mg	1%	USDA_SR
5587	Beverages, Coconut water, ready-to-drink, unsweetened	Beverages	6.00 mg	1%	USDA_SR
5588	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
5589	Grapes, canned, thompson seedless, water pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
5590	Beverages, Fruit punch drink, frozen concentrate	Beverages	6.00 mg	1%	USDA_SR
5591	Sauce, enchilada, red, mild, ready to serve	Soups, Sauces, and Gravies	6.00 mg	1%	USDA_SR
5592	Cherries, sour, red, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
5593	Cherries, sour, red, canned, water pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
5594	Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
5595	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	6.00 mg	1%	USDA_SR
5596	Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries	Fats and Oils	6.00 mg	1%	USDA_SR
5597	Salad dressing, ranch dressing, reduced fat	Fats and Oils	6.00 mg	1%	USDA_SR
5598	Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA	Baby Foods	6.00 mg	1%	USDA_SR
5599	Beverages, pineapple and orange juice drink, canned	Beverages	6.00 mg	1%	USDA_SR
5600	Beverages, pineapple and grapefruit juice drink, canned	Beverages	6.00 mg	1%	USDA_SR

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Vegan foods high in Magnesium

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