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

Selling a product with magnesium? Generate a print-ready nutrition label from your recipe.

Showing 6151–6200 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
6151	Apple, raw, without skin, sliced, cooked, boiled	Fruits and fruit juices	3.00 mg	1%	CNF
6152	Pear nectar, canned	Fruits and fruit juices	3.00 mg	1%	CNF
6153	Papaya nectar, canned	Fruits and fruit juices	3.00 mg	1%	CNF
6154	Sauce, cranberry, canned, sweetened	Fruits and fruit juices	3.00 mg	1%	CNF
6155	Apple, frozen, sliced, unsweetened, heated	Fruits and fruit juices	3.00 mg	1%	CNF
6156	Apple, frozen, sliced, unsweetened, unheated	Fruits and fruit juices	3.00 mg	1%	CNF
6157	Apple, dried, sulphured, stewed, added sugar	Fruits and fruit juices	3.00 mg	1%	CNF
6158	Apple, canned, sweetened, sliced, heated	Fruits and fruit juices	3.00 mg	1%	CNF
6159	Apple, raw, without skin, sliced, cooked, microwaved	Fruits and fruit juices	3.00 mg	1%	CNF
6160	Soup, oxtail, dehydrated, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
6161	Soup, mushroom, dehydrated, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
6162	Soup, minestrone, dehydrated, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
6163	Soup, consomme, dehydrated, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
6164	Soup, minestrone, canned, condensed, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
6165	Soup, scotch broth, canned, condensed	Soups, Sauces and Gravies	3.00 mg	1%	CNF
6166	Beverages, tea, instant, unsweetened, prepared with water	Beverages	2.00 mg	0%	USDA_SR
6167	Beverages, orange drink, canned, with added vitamin C	Beverages	2.00 mg	0%	USDA_SR
6168	Limeade, frozen concentrate, prepared with water	Beverages	2.00 mg	0%	USDA_SR
6169	Beverages, OCEAN SPRAY, Ruby Red cranberry	Beverages	2.00 mg	0%	USDA_SR
6170	Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink	Beverages	2.00 mg	0%	USDA_SR
6171	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Breakfast Cereals	2.00 mg	0%	USDA_SR
6172	Beverages, fruit juice drink, reduced sugar, with vitamin E added	Beverages	2.00 mg	0%	USDA_SR
6173	Water, bottled, generic	Beverages	2.00 mg	0%	USDA_SR
6174	Beverages, Fruit punch drink, frozen concentrate, prepared with water	Beverages	2.00 mg	0%	USDA_SR
6175	Beverages, OCEAN SPRAY, White Cranberry Peach	Beverages	2.00 mg	0%	USDA_SR
6176	Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink	Beverages	2.00 mg	0%	USDA_SR
6177	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
6178	Blueberries, frozen, sweetened	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
6179	Beverages, lemonade, frozen concentrate, pink, prepared with water	Beverages	2.00 mg	0%	USDA_SR
6180	Water, bottled, non-carbonated, NAYA	Beverages	2.00 mg	0%	USDA_SR
6181	Cranberry juice cocktail, frozen concentrate, prepared with water	Beverages	2.00 mg	0%	USDA_SR
6182	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	Beverages	2.00 mg	0%	USDA_SR
6183	Salad dressing, mayonnaise, light	Fats and Oils	2.00 mg	0%	USDA_SR
6184	Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	Fats and Oils	2.00 mg	0%	USDA_SR
6185	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	2.00 mg	0%	USDA_SR
6186	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	2.00 mg	0%	USDA_SR
6187	Beverages, tea, instant, lemon, diet	Beverages	2.00 mg	0%	USDA_SR
6188	Lemonade, frozen concentrate, white, prepared with water	Beverages	2.00 mg	0%	USDA_SR
6189	Beverages, tea, black, ready to drink, decaffeinated	Beverages	2.00 mg	0%	USDA_SR
6190	Beverages, tea, black, ready to drink, decaffeinated, diet	Beverages	2.00 mg	0%	USDA_SR
6191	Beverages, MINUTE MAID, Lemonada, Limeade	Beverages	2.00 mg	0%	USDA_SR
6192	Soup, tomato rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
6193	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	2.00 mg	0%	USDA_SR
6194	Margarine-like, vegetable oil spread, 60% fat, stick, with salt	Fats and Oils	2.00 mg	0%	USDA_SR
6195	Beverages, water, bottled, non-carbonated, EVIAN	Beverages	2.00 mg	0%	USDA_SR
6196	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Beverages	2.00 mg	0%	USDA_SR
6197	Beverages, The COCA-COLA company, Minute Maid, Lemonade	Beverages	2.00 mg	0%	USDA_SR
6198	Beverages, Lemonade fruit juice drink light, fortified with vitamin E and C	Beverages	2.00 mg	0%	USDA_SR
6199	Soup, onion, canned, condensed	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
6200	Salad dressing, mayonnaise-type, light	Fats and Oils	2.00 mg	0%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Magnesium

Turn these foods into a print-ready nutrition label.